Monday Workout: Open WOD 13.4

Good luck on your next assignment, Ashley!  We’ll miss you and your always positive attitude around the gym – especially in the noon class!  We hope that you will find your way back to Charlottesville in the future, and come back and visit any time!

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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) 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 . . .

Compare here

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.

EXTRA CREDIT

3-5 Sets: 5 Dumbbell Strict Press right into 10 Dumbbell Push Press. Rest as needed between sets.

ANNOUNCEMENTS

  • February 4, 845AM-330PM: Habitat Build Day – Register Here!
  • February 19, 1230PM: Porkapolooza!!
  • February 23, 8PM: Open WOD 17.1 Announcement

9 Comments on “Monday Workout: Open WOD 13.4

  1. Thank you all for your kind words and welcoming me into your family. I pray I’ll be back in a few months for another membership. Either way, I will be back!!! Thanks again!! You’ll be missed!

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