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

 

Metcon (Weight)

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.

 

Comment