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.

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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 Comments on “Monday Workout: Clean Complex and Open WOD 13.4

  1. Pingback: Monday Workout: Push Jerks, Open WOD 13.4 | CrossFit Charlottesville

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