Friday October 17, 2025

Warmup

1:30 bike/row

20 mountain climbers

10 air squats

5 inchworms

:30 plank

10 bird dogs

10 glute bridges

10 kip swings

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

BB warmup

10 elbow rotation

5 high pulls

5 tall cleans

5 hang power clean

5 push jerks

Skill/Strength

Clean and Jerk

Work up to your working weight for whatever WOD below you select

WOD

Grace

30 clean and jerks (135/95)

F:  50 KB DB snatches (alternating r/l)

P1:  as written (this is the RX for this workout)

P1.5:  115/75

P2:  95/65

C:  155/105

Or…

DT

5 rounds:

12 deadlifts (155/105)

9 hang power cleans

6 shoulder to overhead

F:  light barbell

P1:  as written (this is the RX for this workout)

P1.5:  135/95

P2:  115/75 or less

Or…

CrossFit Open 13.4

AMRAP 7:

Clean and Jerk (135/95)

Toes to Bar

3/6/9/12/15/etc.

F:  light barbell or alternating DB snatch (4/8/12/etc.); situps 5/10/15/etc.

P1:  as written

P1.5:  115/75

P2:  95/65

Then (optional)…

20/16 cals

15 toes to bar

20/16 cals

15 toes to bar

20/16 cals

One set of cals on each device (in any order)

Modify the toes to bar by doing hanging knee raises, or 25 situps