CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

5 Press and back (Barbell)

10 Close-grip kip swing

10 V-ups

15 Heavy Russian swings

:30-45 sec Handstand, or,

Plate hold overhead

Weightlifting

Metcon (Weight)

Every 2 min for 10 min (5 sets)

8 Clean and jerk, TnG

Practice touch and go reps with light to moderate weight. Focus on smooth transitions from floor to shoulders, shoulders to overhead, and hitting the “checkpoint” of the hips on the way down.

Perform jerk without re-dipping following the clean.

Metcon

No heavier than weight used in weightlifting segment today.

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.