Open WOD 13.4 – 1/25


CrossFit Lehi – CrossFit Class

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Pre WOD

Warm-up (No Measure)

Individual warm-up:

200m slow row, then 100m sprint row

Group warm-up w/ Coach:

10 x 20m (down & back) shuttle runs, increasing speed each time. (starting off at a slow jog)

20 Air Squats

5 x (3 Supermans, roll over, 3 V-Ups)

10 PVC pass-thrus

10 PVC Muscle snatches

Skill review w/ coach

Strength/Skill

RX weight for your KB is one size up from the weight you typically use in your wods. Use proper bracing technique in EVERY rep.

1: KB Swing (5 x 5)

2: KB Sumo Deadlift High Pull (5 x 5)

3: KB Goblet Squat (5 x 5)

WOD

CrossFit Games Open 13.4 (AMRAP – Reps)

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.

Post WOD

Crossover Symmetry Recovery phase

Coach-led stretch/mobility work