Thursday 9/26

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