Grand Trunk CrossFit – CrossFit
Warm-up
400m row
3 rounds
15 table tops
10 kips on rig
inch worms
Mobility
wall hip stretch
banded front rack – band near waist
Weightlifting
Back Squat (3-3-3+)
using your current working max based on what you did last week or 90% of your 1 RM
70%x3
80%x3
90%x3+
Weightlifting
Clean (2 reps EMOTM 8)
2 squat cleans EMOTM 8, start at 50-60% climbing, can be 2 quick singles
Metcon
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
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
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
this is a power clean and a push jerk