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  • Sergiy Gabbe

Friday 26 March 2021

AM ONLY

Surprise workout!


(The final week do the CrossFit Open is here!

The workout has been scheduled 5 hours earlier so it will be announced at 5am QLD time. This will allow me to program a workout for the morning classes that doesn’t involve the same movements. Unlike our DB snatches last week 🤦🏽‍♂️)



PM ONLY

“CrossFit Open 21.3 & 21.4”


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

Open 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

Open 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

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