On the 4th day of CrossFit…

My coach gave to me…

Squat cleans and ring dips.


Just like yesterday, we’re doing 21-15-9 of weightlifting and gymnastics.

Unlike yesterday, we’re going heavy and technical today, with squat cleans at 135/95 and ring dips.

Luckily if you were here last week, you got a good taste of squat cleans at this weight, so you’ll know what to expect.

This format is a classic CrossFit style one weightlifting movement and one gymnastic movement in a 21-15-9 rep scheme.

Whenever you see 21-15-9, you know you have to look out for the 15’s…that’s when the workout gets real. If you can make it through the 15, it’s all downhill from there.

21-15-9 of:
Squat Clean 135/95
Ring dips

Coaches Notes:

Your strategy today depends on how you’re scaling this. This is not as much of a sprint as yesterday.

If you’re a stronger athlete, you’re more likely to struggle with the ring dips (or push ups) and you’ll need to make sure you manage your shoulder/chest/tricep fatigue so you don’t fail.

If you’re ok with the gymnastics, then you’ll need to manage your cycling…it’s tough to pick up the bar when you’re fatigued.

Select a weight today that will allow you to keep moving through about 8-12 reps, and a scaling on the ring dips you can do for another 8-12.

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