Main – CrossFit
Main WOD
M-1: Deadlift (3-2-1-1-1 ; build over sets)
M-2: Power Clean (EMOM 10 of 3 power cleans + 1 jerk)
M-3: Handstand Walk (3-5 attempts ; HS holds out on floor )
SWOD
S-A: Strict Press (2×10 @65%; rest 2 minutes)
S-B: Dumbell Strict Press (2×10; rest 2 minutes AHAP)
S-C: Single Arm DB Row (2×10; rest 2 minutes AHAP)
Bent over DB row with one arm.
S-D: Metcon (Calories)
5 sets:
Airdyne Sprints 10 seconds ALL OUT; rest 2 minutes
Competition WOD
C-1: CrossFit Games Open 13.4 (AMRAP – Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk
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.
Get after this….warm up well with short sprint sets and full recovery between
C-2: Metcon (No Measure)
2k cool down row
C-3: Easy skill work (No Measure)
Pick 2 movements and work on them