WARMUP
10 min AMRAP
1 min cardio
10 High Knees
5 Push up Scap Retraction
5 Pull-up Scap Retraction
3 Kip Swings
3 Toes to bar
Then…
Clean – Burgener Warmup
STRENGTH
Clean & Jerk Waves
3 Rounds: EMOM x 5
1 Clean & Jerk
*Start around 75% and build little each round for 5 minutes, then at the start of the new round (min 6) go back to 75% and start over. Repeat a total of 3 rounds.
WOD
OPEN 13.4
AMRAP 7 min
3 Clean & Jerk 135/95 (Fit 95/65)
3 Toes to Bar (Hanging Knee Raises or Alt Vups)
6 C & J
6 Toes to Bar
9, 9
Etc.. adding 3 reps per round
**This is a classic open workout in a shorter time domain. The clean and jerk and toes to bar increase in reps which means things will add up quickly. The goal is not going out too fast. If you’ve never done this before it’s a great workout to set a benchmark score.
OPTIONAL POST WOD
More abs!
Accumulate
50 Medball/Dball Slams
50 Med Ball Pass (from feet to hands and back to feet) – like a horrible Vup w/ weight
CrossFit Reserve 