“Macho Mile.5”
4 Rounds
400m Run
3 Rounds of Macho Man (135/95)
-into-
2 Rounds
400m Run
3 Rounds of Macho Man (185/125)
1 round of Macho Man=
3 Power Cleans
3 Front Squats
3 Push Jerks
Zotts Press
3×3@70%
Muscle Snatch
5×3@70%
Power Snatch+BTN Push Press+Power Snatch+BTN Push Jerk+Power Snatch+Snatch Balance
5 Complexes @ 70%
Shoulder Press
12×3@60%
Woo Flies
3×10
Find a Heavy Back Squat For today if you do not have an updated Back Squat #
If You Have an updated back squat number find a new 5 rep RDL
Shoulder Complex:
1 Push Press + 1 Push Jerk + 1 Split Jerk
AMRAP x 6
6 Dbl DB S2OH
12 HSPU
-rest 1 Min-
AMRAP x 6
6 Dbl DB Deadlifts
12 Pistols
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.
F: 65 lb. for the front squats and thrusters
M:95 lb. for the front squats and thrusters
Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here
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
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here
3 BTN Snatcg Grip Strict Press+Over Head Squat w/pause
*Build to a moderate complex then deload the bar to 70% of that weight and complete 3 complexes at 70% of your moderate complex*
BTN Snatch Grip Push Jerk
*Build to a 1 rep*
1 3/4 Front Squat
5×2@70% of 1RM Clean
SDLHP
8×3@70%
Bench Press
8×3@70%
Single Leg KB RDL
3×10 each leg
Weighted Side Bends
3×10 each side
CrossFit Wig Wag 