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.


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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