Day 33: Thursday, March 28

13.4 wod

Workout 13.4 from the CrossFit Games Open

7 minute AMRAP 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…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Rx’d weights for guys is 135#; Scaled weight is 115#

Rx’d weight for girls is 95#; Scaled weight is 65#

The warm-up for this WOD will entail:

  • mobility
  • jog/row
  • 3 sets of 3 reps of Clean and Jerk @ 80%, 85% and 90%

We can also scale the Toes to Bar for people who need to do so.

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on March 28, 2013, in Uncategorized. Bookmark the permalink. Leave a comment.

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