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
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