Wednesday 1.17.18 CrossFit


Push Press 1×1
Complete as 2min EMOM
– Beginner: 5×5 adding weight if form permits
Intent:  Take 8-10 sets and build to a 1RM Push Press. Being efficient with the push press is all about proper dip/drive. If you have a current 1RM try to beat it by 5#’s

Metcon Prep

Every 2min for 5 Rounds
x1 Power Clean + STOH, build each round
3 Unbroken T2B


“Open WOD 13.4”
Complete AMRAP in 7 minutes of:
3 Clean and Jerk  #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Intent: Open WOD 13.4 is a workout that can get away from you quick if you’re not smart about pacing. Reason being, clean and jerks are a global movement so this workout is a good one to go with singles instead of touch n go

$ Out

3×10 KB Shrugs
– 1sec Count a top of each rep