Monday Workout: Clean Complex and Open WOD 13.4

6:15pm Essentials, Intro, and Regular CrossFit are canceled as well as 7pm due to the snow!! As always, check our Facebook for updates on class cancellations or visit our Front Desk site for up to date info.

10917117_10152564588451751_7366869036076594047_n

STRENGTH

3 Sets: Power Clean + Squat Clean + Front Squat x 2 + Jerk

Notes: Build weight each set, focus on technique and solid receiving position

WOD

CrossFit Games Open WOD 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

  • Clean and Jerk (135/95, 115/65) x 3
  • Toes-to-Bar x 3
  • Clean and Jerk x 6
  • Toes-to-Bar x 6
  • Clean and Jerk x 9
  • Toes-to-Bar x 9
  • Clean and Jerk x 12
  • Toes-to-Bar x 12
  • Clean and Jerk x 15
  • Toes-to-Bar x 15
  • Clean and Jerk x 18
  • Toes-to-Bar x 18 . . .

Notes

  • For Level 1, scale to V-ups, and consider using dumbbells for clean and jerks.
  • This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
  • Every rep counts in this workout. You will enter your score as the total number of reps.

ANNOUNCEMENTS/UPCOMING EVENTS

Register for the 2015 Open!

9 thoughts on “Monday Workout: Clean Complex and Open WOD 13.4

  1. Complex: 75, 85, 95
    WOD: 63 @ 85#

  2. Strength- 55, 75, 95
    WOD- 72 @ 65#

  3. Complex: 175
    WOD: 73

  4. 85, 85, 95#
    58 rx

  5. Strength 97
    WOD 129 @ 55

  6. Complex to 143#
    WOD 94 (compared to 79 two years ago)

Leave a Reply

search previous next tag category expand menu location phone mail time cart zoom edit close