CrossFit / Fri, Nov 21
- Coach Ivan
- Nov 21, 2025
- 1 min read
Pre WOD Strength
10 Minute EMOM of:
5 Tempo Front Squats (as heavy as possible)
WOD
21-15-9
Renegade Rows 20s/40s
Dumbbell Thrusters 20s/40s
Dumbbell Front Racked Stepping Lunges 20s/40s
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See AllThis is the last week of the CrossFit Open! One more workout to go! Don't forget to submit 26.2 scores by Monday March 9th at 5pm. We will be celebrating the last CrossFit Open workout party on Monday
WEEK 4 – ATHLETIC DAY 1 – LOWER BODY POWER + HYPERTROPHY A) Box Jumps (Primer) 4×3 Explosive but relaxed Rest 60 sec B) Back Squat 5×8 @ 72–75% Back Squat 1RM Controlled 2–3 sec descent Rest 90 sec C)
Partner WOD partition it anyway you like. Only one person works at a time For Time 2 Rounds: I mile Run 30 Clean &Jerks 40 Wall Balls 2k Row 100 burpees
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75# squats
15:52
20#
mostly knee push-ups