A) E2MOM x 8 sets:

– clean + split jerk

*Build from 65-95+% to a heavy but sharp single.

B) CrossFit Open Workout 13.4

7 min AMRAP:

– 3 clean and jerk (135/95)

– 3 toes to bar

– 6 clean and jerk

– 6 toes to bar

– 9, 12, 15… increasing by 3 reps each set.

*C&J performed ground to overhead style.

C) Accessory – 3 sets:

– 20 supinated banded pull-aparts

– 6 KB windmills per side

In teams of 2 for time:

– 2000/1600m row

– Then 10 alternating rounds of:

• 200m run
• 10 thrusters (95/65)
• 8 pull-ups

– 2000/1600m row

A) EMOM x 5 sets:

– 1-2 front squat @ 65-85%

*building by 5% each set

+

E2MOM x 4-5 sets:

– 1 front squat @ 85-100+%

*Build to a heavy rep based on form and feel.

B)  3 sets for quality:

– 1-3 rope climbs or 3-5 rope climb progressions

– farmer’s carry x 1 lap (heavy, steady walk)

– 8-10 single arm DB standing press @ 2111

– 6-8/side BB front rack rear foot elevated split squat

*No jumps on RCs.

A) E3M x 5 sets:

– 3-4 bench press @ 20X1

– 3-4 supinated weighted pull-ups

*stay slightly heavier than last week on BP.  

B) E3M x 3 sets:

– 6 Romanian deadlifts @ 20X1 (50-60% DL 1RM)

– 10 DB tricep rollback extensions

– 10 DB hammer curls

*SDL are slightly heavier than last week.

C) For time:

– 50/35 push-ups

– 40/30 cal row

– 30 box jumps – SD (24/20”)

– 20 alternating DB snatch (75/45, 55/35, 35/25)

– 10 strict pull-ups

*Make sure form on push-ups stays consistent. Scale to a progression that lets you do at least 10 UB from the start.

*RX+ perform 10/7 bar muscle-ups.

A) 5 min @ 90%
– Row 500m
– 30 RKB swings (53/35)
– AMRAP double unders in remaining time
R3M
5 min @ 90%
– 800m run
– AMRAP burpees to 6” target
R3M
5 min AMRAP
– Row 500m
– 30 RKB swings (53/35)
– AMRAP double unders in remaining time
R3M
5 min AMRAP
– 800m run
– AMRAP burpees to 6” target

*Try and score the same your second time through.

B) 3 sets for quality:
– 20 hollow rocks
– 20 banded pull aparts
– 5 TGUP sit-ups each side

A) E3MOM x 3 sets
– 10 back squats
*Pick a weight you think you can stay at for 3 sets.

B) EMOM x 4-6 sets:
1: 6 pull-ups + 4 burpee box jump overs (24/20”)
2: 6 DB thrusters (55/35) + 4 burpee box jump overs
3: 12/9 cal row

• RX+ perform 1-3 muscle-ups instead of pull-ups. Pick a number and stay with it. Also up row to 15/12 calories.

For time w/ a partner:

– 800m run (together)

+

– 10 rounds (one person at a time – 5 each)

• 250/200m row
• 5 deadlifts (155/105, 135/95, 115/75, 95/65)
• 5 hang power cleans
• 5 shoulder to overhead
• 5 burpees over the barbell

+

– 800m run (together)