Tuesday April 4, 2023

Warmup

2:00 bike/row

With empty barbell,

10 RDLs

10 Front squats

10 Push press

10 Good mornings

10 Bent over rows

Mobility

Banded shoulder distraction :30/side

Banded knight stretch :30/side

BB Warmup

10 elbow rotations

5 shrugs

5 high pulls

5 power cleans

5 strict press

5 split jerks

Skill/Strength

Clean and Jerk 3x1

Work up to a few heavy reps, or use light weight and practice technique. 

WOD Primer

2 rounds:

3 clean and jerks

3 toes to bar

WOD

CrossFit Open 13.4

AMRAP 7:

Clean and Jerk

Toes to Bar

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

F:  kb swings and situps

P1:  135/95

P1.5:  115/75

P2:  95/65; hanging knee raises

The official RX for this workout is 135/95.

Then (optional)…

1 round:

20/16 cal ski

20/16 cal row

20/16 cal bike

In that order.  Stagger start so everyone has access to a ski erg.