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Thursday

5
Jun

Thursday

Workout of the Day
Warm up KB Cycle
2 rounds continuous
5 one arm swings each arm
5 oh press each arm
5 oh squat each arm

Front Squat 4 x 3
After your final set of 3, keep the same weight and perform 10 Back Squats
Alternate
Pause Pull-ups or Body Rows
Pause at the top of each rep for a 3 count
5 x max

CrossFit Games Open 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk (135/95 lbs)
3 Toes-to-bar
6 Clean and jerk (135/95 lbs)
6 Toes-to-bar
9 Clean and jerk (135/95 lbs)
9 Toes-to-bar
12 Clean and jerk (135/95 lbs)
12 Toes-to-bar
15 Clean and jerk (135/95 lbs)
15 Toes-to-bar
18 Clean and jerk (135/95 lbs)
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.

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