Warm Up
A- Roll pec minor + glutes
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
TTB
WOD
CrossFit Open 13.4
Complete AMRAP in 7 minutes of:
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
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 hip flexor wad + Glutes
3x 5 horizontal ring rows + 5m inchworm challenging your ROM
B- DB complex Warm Up #1
Deadlift/ Hang power clean/ Front squat/ Press/ Thruster
Skill
V ups and knee ups
WOD
5x
30:30
-DB cleans
-V ups
-DB jerks
-Knee ups
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