Segunda semana de los Crossfit Open, aquí tenemos el 21.3 y 21.4!!!… vamos a ver en que consiste
- CrossFit Open Workout 21.3 is:
- 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.
Women: 29kg/65 lb // Men: 43kg/95 lb
Time cap: 15 min.
- For total time:
- CrossFit Workout 21.4 is:
- Immediately following 21.3, 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.
- Immediately following 21.3, complete the following complex for max load:
Los distintos escalados los podemos ver en su web o en el siguiente documento, con todos los detalles
Semana 2…
Workout 21.2
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 22.5 kg dumbbell and 60cm box
Women use 15kg dumbbell and 45 cm. box
Time cap: 20 minutes
Semana 1…
Bueno, pues ya tenemos aquí los Crossfit Open, de momento ya sabemos del 21.1, pero iremos ampliando la entrada con los siguientes Workout
CrossFit Open Workout 21.1
- For time:
- 1 wall walk
- 10 double-unders
- 3 wall walks
- 30 double-unders
- 6 wall walks
- 60 double-unders
- 9 wall walks
- 90 double-unders
- 15 wall walks
- 150 double-unders
- 21 wall walks
- 210 double-unders
- Time cap: 15 min.
Tienes toda la información, escalados y estrategias, aquí. o puedes ver el siguiente video con estrategias…
A disfrutar!!