Friday, January 7

5
Jan

Friday, January 7

Crossfit Garage – CrossFit

Warm-up (No Measure)

1:00/Side Banded Front Rack Stretch

10 Leg Swings (forward/back + lateral)

Forearm/Wrist Stretch

With bar:

12 Elbow Rotations

6 Good AM

3 Clean Grip DL

3 Muscle Cleans

3 Front Squats

3 Push Press

3 Power Cleans

3 Push Jerks

Weightlifting

1 Power Clean + 1 Front Squat + 1 Push Jerk (6×1)

E2MOM X 6 sets

*building as long as movement quality and bar speed allow

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.
*power clean or squat

Bright Spot

Power Clean

Front Squat

Push Jerk

Clean and Jerk

Toes-To-Bar

Cool Down

1:00 Forearm Stretch

:30 sec/direction 3-way banded shoulder distraction