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