Tues

Main – CrossFit

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Main WOD

M-1: Front Squat (8 x 2 ; moderate / heavy)

M-2: Metcon (Time)

In a 10 – 1 descending ladder

HSPU / HRPU

Pull up / row

Dead lift 245 / 155

Competition WOD

C-1: Clean and Jerk (Build to a moderate / heavy in 15 min)

C-2: 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.
Men 135#

Women 95#

C-3: 1k row -cooldown @ 70% (No Measure)

SWOD

S-: Metcon (No Measure)

S-A.

Bench Press

65%x5

75%x5

85%xAMRAP

65% 2xAMRAP; rest 2-3 minutes

S-B.

Paralette or Ring Pushups

5×10; rest 60 seconds

S-C.

Dumbell Chinese Rows

5×10; rest 2 minutes AHAP

S-D.

Handstand Hold

3×60 seconds; rest 60 seconds