Open WOD 13.4


CrossFit Carolina Beach – CrossFit

– Strength: Week 3 of Paused Front Squat work. This is the final week of this work with 85% of 1RM for ALL sets.
– Metcon: Today’s Open WOD is a tough one that you can easily redline on. Shoot for singles on clean and jerks and break your T2B into manageable sets early. Today’s Open WOD you’ll partner up and judge each other.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Then with an empty barbell:

2 Rounds of:

8 RDLs

8 Front Squats

8 Push Press

8 Back Squats

8 Goodmornings

8 Bent-over rows

*Your athletes can put down the bar and rest between movements as needed.

Strength/Skill

B: Paused Front Squat (5 x 2 @85%, every 90s.)

– 1 Second Pause on each rep

– Take 4 sets to build to 85% before starting the clock

Metcon Prep

C: Metcon (No Measure)

2-3 Rounds of:

3 Clean + Jerk

3 T2B
*Add weight + repeat

Metcon

D: CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

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.
L3: (115, 75)

L2: (96, 65) (Knee Lifts)

L1: (75, 55) (Abmat Sit-ups)

*Beginner: Sub DB Thrusters for Clean + Jerks

*Score = Total Reps

Extra Credit

E: Banded Pull-Through (5 x 20. Rest 30s.)

https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be
*Use an ultra-wide stance

Categories: WOD

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