März 2021

4 TABATA for Total Reps in 19 minutesTABATA Hand Release Push Upsrest 1minTABATA Jumping Lungesrest 1minTABATA CrossBody V-Upsrest 1minTABATA Burpeesscore:Jedes Tabata einzeln eingeben(Round 1 = Tabata Hand Release Push Ups, Round 2 = Tabata Jumping Lunges, usw.)

Clean Complex5 Clean Pull4 Muscle Clean3 Power Clean2 Front Squat1 Squat Cleanalle 2 Minuten für 16min, also 8 Runden

For total time:15 front squats30 toes-to-bars15 thrustersRest 1 min.15 front squats30 chest-to-bar pull-ups15 thrustersRest 1 min.15 front squats30 bar muscle-ups15 thrustersTime cap: 15 min.21.4 begins immediately upon completing or reaching the time cap for 21.3.♀ 65 lb. (29kg)♂ 95 lb.(43kg)Movement Standards:https://s3.amazonaws.com/crossfitpubliccontent/2-21-3-Scorecards-RxdScaledMasters-sjnhey653bdge523da.pdfComplete the following complex for max load:1 deadlift1 clean1 hang clean1 jerkTime cap: 7 min.Time begins immediately following the completion of 21.3.Movement Standards:https://s3.amazonaws.com/crossfitpubliccontent/2-21-3-Scorecards-RxdScaledMasters-sjnhey653bdge523da.pdfFor total time:15 front squats30 hanging knee-raises15 thrustersRest 1 min.15 front squats30 chin-over- bar pull-ups15 thrustersRest 1 min.15 front squats30 chest-to-bar pull-ups15 thrustersTime cap: 15 min.21.4 begins immediately

4 Runden für Zeit 400m Run 50 Air Squats Schreibe dein Ergebnis in die Kommentare.

EMOM1520 KB Swings20 alt. Reverse Lunges40s Wall Sit Hold

AMRAP 16 Minuten6 Feet Elevated Push Ups10 SA Bent Over Row L8 Seated Shoulder Press L8 Seated Shoulder Press R10 SA Bent Over Row R6 Goblet Box Squats

E2MOM16Snatch Complex5 Snatch Pull4 Muscle Snatch3 Power Snatch2 Snatch Balance1 OHSoptional:1 Squat Snatchalle 2 Minuten für 16min, also 8 Runden

AMRAP 12 Minuten20 Side Bend L40s Farmers Carry Hold L20s Hollow Hold20 Side Bend R40s Farmers Carry Hold R20s Arch Hold