100 Russian Kettlebell Swings

Goal: Complete one large set UB and then break as needed.
This should be done with the heaviest weight possible.
Goal = sub 5:00
Rx+: 100 reps UB

Extra:

DB Split Squat 4 x 8-10 each. Rest 60s.

Maastaveto 3x1 (90-95-85%)

Stoppiveto 5x5x60%

Kapea penkki 3x5 (40-50-60%), 70% x amrap

Leuat, vastaote 3 x amrap

E60sec 5rounds

Snatch pull
Power snatch
Hang snatch

E90s rounds
2x snatch

E2min
Snatch

Clean + front squat 6x(2+1)x60%

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