Tuesday 7/16

Warm up 

A- Roll t-spine + super friend hang force extension + super lat stretch

B- C&J Warm Up

5x

Overhead band shoulder activation 

(Overhead pull aparts/ overhead shrugging shoulder circles)

Scarecrow rack delivery + muscle clean + tall clean + clean

Jerk footwork

Jump and land in split (hands at side/ hands at rack/ use arms/ with barbell)

C&J

Skill

Cycling TTB

WOD

CrossFit Games Open WOD 13.4

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.

GoFit

Warm up 

A- Roll t-spine + super friend hang force extension + super lat stretch

B- KB Warm Up #1

Banded pull aparts

KB around the world

Russian swing

Double tap

H2H swings

Release

Wall ball substitute

Skill

Movement standards

WOD

5x

20:40

-Sit ups

-KBS

-Pull ups

-KB squats