Wednesday, January 23, 2019

OPEN WOD WEDNESDAY!
Workout of the Day: 
“CrossFit Open Workout 13.4”
Complete as many reps as possible in 7 minutes following the rep scheme below:
Clean and jerk, 3 reps (135/95)
3 Toes-to-bar
Clean and jerk, 6 reps (135/95)
6 Toes-to-bar
Clean and jerk, 9 reps (135/95)
9 Toes-to-bar
Clean and jerk, 12 reps (135/95)
12 Toes-to-bar
Clean and jerk, 15 reps (135/95)
15 Toes-to-bar
Clean and jerk, 18 reps (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.
-Compare to 2/7/17
Strength:  Box Squat
On the minute x 8 sets:  2 repetitions
0:00 – 60% of 1RM back squat
1:00 – 60% of 1RM back squat
2:00 – 65% of 1RM back squat
3:00 – 65% of 1RM back squat
4:00 – 70% of 1RM back squat
5:00 – 70% of 1RM back squat
6:00 – 75% of 1RM back squat
7:00 – 75% of 1RM back squat