3/30/13 Saturday
CrossFit Games Open 13.4
*FitCamp will be doing something very similar and will be posted on white board at the gym.
Warm-Up
A. Front Squat; 1 rep x 3 sets; Rest as needed
Build over the course of the three sets based on feel.
B. In 5-8 attempts, build to a heavy-ish Clean & Jerk
C. 2-3 rounds, not for time, of:
Row 250 meters
3 Ground to Overhead (135/95 lb)
3-6 Toes to Bar
GOOD LUCK!!!
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk (135/95)
3 Toes-to-bar
6 Clean and jerk (135/95)
6 Toes-to-bar
9Clean and jerk (135/95)
9 Toes-to-bar
12 Clean and jerk (135/95)
12 Toes-to-bar
15 Clean and jerk (135/95)
15 Toes-to-bar
18 Clean and jerk (135/95)
18 Toes-to-bar… 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.