Thursday 8.29.13

Buy In: Run Crye-Leike loop. 12 reps- band pull aparts, band shoulder dislocations, band face pulls. Band freestyle for shoulders/pecs. Barbell triceps smash.  Barbell Clean Progression.

15 reps power clean and jerk. Partition as needed, progressive loading.

workout and image copied and pasted from games.crossfit.com

CrossFit Games Open WOD 13.4

 

In 7 minutes complete as many reps as possible of the ladder below:
95# women/135#men
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.

 

Mike AlleyComment