Friday! Open 21.3 & 21.4

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Complete both 21.3 and 21.4 back-to-back with no rest in between.

Workout 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 minute
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 minute
15 front squats
30 bar muscle-ups
15 thrusters

♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutes

Then,
Workout 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk

Time cap: 7 minutes
Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3

Wednesday

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WOD

3 rounds for time of:

Run 200 meters
20 knees-to-elbows
Run 200 meters
10 single arm dumbbell thrusters Right arm

10 single arm dumbbell thrusters Left arm

Ladies 25-lb. DB

Men 40-lb. DB

Post time to comments.

Scaling:
Reduce the load and choose a knees-to-elbows modification that allows you to complete each exercise in no more than 2-3 sets.

Intermediate Option:
3 rounds for time of:
Run 200 meters
15 knees-to-elbows
Run 200 meters
8 single arm dumbbell thrusters Right arm

8 single arm dumbbell thrusters Left arm

♀ 20-lb. DBs ♂ 30-lb. DBs

Tuesday

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Weightlifting:

Shoulder press 3-3-3-3-3-3-3 reps

Warm up to a heavy 3 rep set and then begin the workout. Warm up weights do NOT count as a one of the seven sets.

Post loads to Zen.

Scaling:
Most athletes can complete this lifting day as prescribed. Prioritize solid mechanics over heavy loading. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

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WOD

For time: (20 Minute TIMECAP)

Row 2,000 meters
100 wall-ball shots
20 muscle-ups

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Post time to comments.
Compare to 180227.

Scaling:
Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in.

Intermediate Option:
For time:
Row 2,000 meters
75 wall-ball shots
10 muscle-ups

♀ 10-lb. ball
♂ 14-lb. ball

Beginner Option:
For time:
Row 1,500 meters
50wall-ball shots
20 ring rows

♀ 6-lb. ball
♂ 10-lb. ball

Wednesday!

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WOD CFHQ!

7 rounds for time of:

15 GHD sit-ups
15 back extensions
10 thrusters
10 clean and jerks

♀ 95 lb. ♂ 135 lb.

Post time to comments.

Scaling:
Modify the movements and reduce the load so you can complete each set unbroken, at least in the early rounds. Newer athletes should reduce the total volume and avoid the GHD.

Intermediate Option:
7 rounds for time of:
10 GHD sit-ups
10 back extensions
10 thrusters
10 clean and jerks

♀ 75 lb. ♂ 115 lb.

Beginner Option:
5 rounds for time of:
10 sit-ups (strict, no hands over head)
10 unweighted good mornings
7 thrusters
7 clean and push presses

♀ 35 lb. ♂ 55 lb.

Tuesday

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WOD compliments of CFHQ

For time:

50 bar muscle-ups

Post time to comments.
Compare to 180823.

Scaling:
Reduce the reps and modify the movement to the most difficult gymnastics pulling exercise you can perform for several reps. If possible, maintain an assisted version of a muscle-up.

Intermediate Option:
For time:
30 bar muscle-ups

Beginner Option:
For time:
10 rounds of:
3 jumping pull-ups with slow descend
3 push-ups