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

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