Friday 3.29.13

Buy in: Watch Carl Paoli video below.  

Also click here to watch the Mobility WOD for this workout.  

Mobility: Barbell triceps and forearm smash. Band freestyle for shoulders.

3 sets progressive loading (women 33/53/73  men 45/75/95):

Hang Clean and Push Jerk 6 reps

Kip Swings (legs don't extend past 90 degrees on the way up, squeeze your butt as your legs swing through the bottom of the L-sit) 6 reps

 copied and pasted from CrossFit.com:

CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
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.

For a downloadable PDF of the workout, click here.

Mike AlleyComment