2 rounds of: 10 shoulder passes, 25′ walking lunge/Samson stretch, 25′ burpee long jump, 10 ring rows, 10 squats
1 round of: run 400 meters, banded shoulder stretch, 10 hip extension
CrossFit Games Open WOD 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
135 pound Clean and jerk, 6 reps
135 pound Clean and jerk, 9 reps
135 pound Clean and jerk, 12 reps
135 pound Clean and jerk, 15 reps
135 pound Clean and jerk, 18 reps
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.
Post reps completed to comments.
Work your weakness. I know that there is no one in the gym that feels confident in all we are exposed to at CFJ. Pick something apart and start focusing some attention on it. I’ve heard several people complain of flexibility problems in the front squat (catch of the clean) so maybe you should work on your wrist and shoulder mobility. I’ve also heard several say they need to run more now that it’s warming up…go run. Pick a partner and do a 5K row sprint. Just do something!
“Effort requires no talent.”