Session #1

 

Warm-up

Coaches Choice

 

Midline Accessory

0:30 sec on / 0:30 sec off
Hanging Straight Leg Raises
Single Leg Hip Bridges (switch Legs each Round)
4 Rounds through

 

Weightlifting

8 EMOM
6 TnG Power Cleans

Start at a light weight and increase every round

 

Metcon

 

CrossFit Games Open 13.4 (AMRAP - Reps)

Complete AMRAP in 7 minutes of:
3 Clean and Jerk#135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

 

Session #2

 

Weightlifting

 

Split Jerk (Work to a Heavy Single)

Work on Speed under the bar and being aggressive on the punch.  Hold a pause in the bottom of each rep to work on stabilizing in the bottom.  Make sure your shoulders are active before you begin the punch up.

 

Metcon

For Time
75 Bar Facing Burpees

Every Min 3 G2O
135#/95#

Rx+
185#/135#

 

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