техника и подсобка для этого

8min AMRAP
2 Pull-ups
2 Alternating 1-arm devil's press
4 Pull-ups
4 Alternating 1-arm devil's press
6 Pull-ups
6 Alternating 1-arm devil's press
etc..

3 Rounds
20 russian twists
15 arch rock
10 front rack lunge
1-2min rest

Press 8-6-4
Every 2min

HUOM! Wodin kesto 1,5 h.

9:00 Open 21.3
10:30 Open 21.3

15:00 Open 21.3
16:30 Open 21.3

For total time:

15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

42,5/30kg

Time cap: 15 min.

21.4

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

https://s3.amazonaws.com/crossfitpubliccontent/2-21-3-Scorecards-RxdScaledMasters-sjnhey653bdge523da.pdf

5 rounds every 2,5min:
10-12 bent over row
10-12 alternating v-ups

3 kierrosta 4min on 2min off

A)
Kone

B)
10+10 russian twist KKlla
10 boxin ylitystä askeltaen
10+10 yhdellä jalalla KK mave

C )
Kone

*Sykemittaria käyttäessä treenissä tulisi olla aerobisen kynnyksen tuntumassa
Tai kontrolloi hengittämällä vain nenän kautta suurimman osan ajasta.

Start @50% your snatch PR
Add Every minute 2,5 / 5 kg

1 rep/ minute
When you fail move to Clean and then to DL

"Grace"

30 reps for time:

Clean & jerks 60/42,5kg

Time cap 6 mins.

6 Kierrosta

1000m Soutu tai hiihto 2000m pyörä
3 kierrosta:
6 Yleisliike
10 Istumaannousu
12 Kahvakuulaheilautus