Wednesday February 4, 2026

Warmup

1:30 bike/row

5/way halos

10/side upright rows

10/side half kneeling overhead press

5/side hang clean

:20 hollow body hold

10 scapular pullups

10 kip swings

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

BB warmup

5 shrugs

5 high pulls

5 tall cleans

5 power cleans

5 push jerks

Skill/Strength

Work up to a heavy clean and jerk, then

EMOM 6:

3 touch and go clean and jerks

WOD

CrossFit Open 13.4

AMRAP 7:

Clean and Jerks (135/95)

Toes to Bar

3/6/9/12/etc.

F:  light barbell hang clean and jerk OR DB snatches; situps 5/10/15/etc. instead of toes to bar

P1:  as written

P1.5:  115/75

P2:  95/65; hanging knee raises

Then (optional)…

AMRAP 7:

10/8 cals

15 situps

10 shoulder to overhead

F:  light barbell or double DB

P1:  75/55

P2:  45/35

C:  95/65; 8/6 ski cals instead of situps