Front Squat
– Build to a 1 RM in 12 min.
then…
AMRAP in 3 min
– 7 OHS (115/75)
– 10 Burpees
– res 1 min –
AMRAP in 3 min
– 10 HR push-ups
– 20 Double unders
– rest 1 min –
AMRAP in 3 min
– 7 OHS (115/75)
– 10 Burpees
Author: Ryan Savard
Open Workout 13.4
We are now in week 4 of the 2013 CrossFit Open. Join us as our athletes take on workout 13.4 tomorrow at CF White Rock at 12:30pm. If you’re taking on the WOD today in class, this video goes over tips to help out your efficiency with the movements. We will be going over movement prep before the WOD to help clear up any issues with toes to bar or clean and jerks.
13.4 Movement prep
Every 30 sec for 3 minutes:
1 Power Clean & Push Jerk @ 65%
*Immediately perform 2 TTB after every rep.
then…
Workout 13.4
7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
A1) 4×5 Good Mornings – rest 60 sec
A2) 4xME HSPU – rest 60 sec
then…
B) 12-9-6-3 reps for time of:
– Thrusters (115/75)
– V-ups
– 200 m run
Strict Press
– Find a one rep max in 10 minutes (beginning of a cycle)
then…
Push Jerk
5-5-5 – rest 90 sec
then…
3 rounds at 100% effort:
– 500 m row
– 15 box jumps
– 15 burpees
*walk rest 3 min
High Bar Back Squat
3X5 @ 75%, 3X3 @ 85% – rest 2:00 minutes.
then…
13 minute AMRAP of:
– 50 Double-Unders
– 12 Pistols (alternating)
– 3 Wall Walks
then…
Tabata sit-ups
The Snatch
Snatch
– Build to a 1RM in 15 minutes
then…
“Helen”
3 Rounds for time of:
– 400 m run
– 21 KB swings (53/35)
– 12 pull-ups
* Compare to 4-10-12