Metcon (Weight)

7 sets for load:

1 deadlift

1 clean

1 hang clean

1 jerk

– Athletes may power or squat clean and push or split jerk, but the complex must be unbroken.
Heavy day!

A complex we’ve seen from CrossFit open 21.4.

The complex must be performed unbroken.

Perform 1 set every 3:00.

Athlete should perform their first set at around 60% of their 1-rep max clean and jerk.

Athletes should perform whatever variations of the lifts that allow them to lift the most weight.

The jerk will likely be the limiter for how heavy the athlete can lift.


Shoulder Press (3 sets:
7 shoulder presses
– Building to your heaviest set of 7.)

We are in the fifth week of our final weightlifting cycle for the year. This week we are increasing the loading of both the clean and snatch from two weeks prior. As the loading gets heavier, how you move gets more important. Approach each lift with the intent of moving as best as you can, and the weights will feel light as a result.

We’re stepping away from the back squat and bench press and transitioning into the front squat and shoulder press. Both of these movements are sport specific and will help improve other movements within the sport like the clean and jerk.

Take your time building to your first set of shoulder presses, but don’t overdo the warm-up sets. In the warm-up, we have you performing sets of 5 and 3 so that you don’t fatigue your shoulders before you start. The focus of the warm-up sets should be on perfecting your movement patterns and getting the shoulders prepared, not exhausted.

Metcon (Time)


5 rounds:

400-m weighted run

10 weighted handstand push-ups

– Wear a vest (14/20 lb).
15:00-20:00 to complete the workout.

Keep the runs to under 3:00 per round.

Handstand push-ups should take no longer than 1:00 per round.

Metcon (No Measure)


25 supinated grip strict chest-to-bar pull-ups

50 strict ring dips
In Accessory – I, complete all 25 supinated grip pull-ups and then move on to the strict ring dips. Think of this as for quality, not time. Perform sustainable sets across the board and rest as needed between sets. If you need a band for either movement, find one that allows you to do at least 5 reps at a time.