Workouts
21-15-9 Complex
Difficulty: normal
Pace: intense
Author: Crossfit
Video: watch
Target area: Back, Legs

Athlete will perform 21 reps (8+7+6=21) of Deadlift/Clean/Snatch then Pull-Ups/Chest-to-Bar Pull-Ups/Bar Muscle-Ups; then 15 reps (6+5+4=15); then 9 reps (4+3+2=9).


Start
Set 1
1 round
8
rep
x
48-70
kg
Barbell Deadlift
7
rep
x
48-70
kg
Clean
6
rep
x
48-70
kg
Snatch
8
rep
Kipping Pull-Up
7
rep
Kipping Chest-To-Bar PullUp
6
rep
Kipping Bar Muscle-Up
6
rep
x
48-70
kg
Barbell Deadlift
5
rep
x
48-70
kg
Clean
4
rep
x
48-70
kg
Snatch
6
rep
Kipping Pull-Up
5
rep
Kipping Chest-To-Bar PullUp
4
rep
Kipping Bar Muscle-Up
4
rep
x
48-70
kg
Barbell Deadlift
3
rep
x
48-70
kg
Clean
2
rep
x
48-70
kg
Snatch
4
rep
Kipping Pull-Up
3
rep
Kipping Chest-To-Bar PullUp
2
rep
Kipping Bar Muscle-Up
Send