Announcement
Easter weekend time slots
Friday 07:00-10:00
Saturday 08:00-10:00
Monday 16:00-19:00
Sessions will start on the hour as usual
CrossFit OPEN 13.4
NOW the WOD
7Min AMRAP
3Clean and Jerk
3Toes to Bar
6Clean and Jerk
6Toes to Bar
9Clean and Jerk
9Toes to Bar
12Clean and Jerk
12Toes to Bar
15Clean and Jerk
15Toes to Bar
18Clean and Jerk
18Toes to Bar
21Clean and Jerk
21Toes to Bar
Workout
Shoulder strengthening
Met con
For time (20min Cut off)
50 Back squats 60/40kg
40 Pull ups
30 Shoulder to over head 60/40kg
50 Front squats 40/30kg
40 Pull ups
30 Shoulder to over head 40/30kg
50 Over head squats 30/20kg
40 Pull ups
30 Shoulder to over head 30/20kg
General mobility and strength conditioning day
Warm up
Face wall sqauts
Kb Halo’s
Duch walk
Bear crawl
Spider man walks
Strength
Strength complex 1
Goblet sqauts
Strict chin ups
Strength complex 2
Kb clean and press
Push ups
Strength power complex
Kb push press
Box jumps
Workout
Strength
Thrusters
3-3-3-3
Weighted pull ups
5-5-5-5
Met con
6Min AMRAP
Clean to Thruster 65/40kg
Workout
13.3
AMRAP 12 min
150 Wall balls
90 Double unders
30 Muscle ups
Workout
Technique:
Muscle ups
KB push press
WOD
20min AMRAP
4 Muscle ups
8 KB Push press 24/16kg
12 Power cleans 60/40kg
Workout
Mobility and activation
Strength
Over head sqauts
4-4-4-4-4
WOD
Complete 18reps on each exercise within 1 min per exercise .
If round is finished continue same exercises but with one additional rep each round.
Continue untill reps can not be completed and calculate score.
Exercises
Burpees
Pull ups
Thrusters 35/20
Toes to bar
