Wednesday November 3, 2021

Warmup

2 Rounds;

:20 Hollow Body Hold

:20 Superman Hold

10 Scapular Pullups

5/Arm Bottoms Up KB Press

10 Lunges

Mobility

Samson Stretch :30/Side

Downward Dog :30

BB Warmup (Clean Grip 5 reps each)

Shrug

High Pull

Power Clean

Front Squat

Strict Press

Split Jerk

Skill/Strength

Work up to a one rep max clean and jerk

WOD

Part 1:

CrossFit Open 13.4

AMRAP 7:

Clean and Jerks

Toes to Bar

3/6/9/12/15/18/etc.

F:  kb swings or light/empty barbell hang clean and jerks; v-ups

P1/C:  135/95

P2:  95/65; hanging knee raises

Part 2 (optional):

AMRAP 7:

KB Lunges 2/4/6/8/10/12/etc.

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

Situps 4/8/12/16/20/etc.

Rest approximately 5 minutes between parts.  Record two scores on the board, one for each part.