Friday 7/5/13

Skill Work
20 Minutes of Olympic Lifting practice

You may work on any of the 3 movements, snatch, clean or jerk. Utilize this time work on technique not go heavy.

WOD
CrossFit Open WOD 13.4
7 minute AMRAP of:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar…

This is a timed workout. If you complete the round of 12, go on to 15. If you complete 15, go on to 18, etc.

Basics
10 Minute AMRAP of:
3 Wall Balls
3 Kettlebell Swings
3 Burpees
6 Wall Balls
6 Kettlebell Swings
6 Burpees
9 Wall Balls
9 Kettlebell Swings
9 Burpees

This is a timed workout. If you complete the round of 12, go on to 15. If you complete 15, go on to 18, etc.

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