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FitCity CrossFit – CrossFit

*Grinder this Saturday! Ask your coach if this session is in line with your goals.

Warm-up

Warm-up (No Measure)

3 min Row

AMRAP 3

6 Muscle Cleans

6 Shoulder Press

10 Push Ups

10 Knee Raises

PVC/Barbell

Squat & Shoulder Prep

Skill

Metcon (Weight)

15-30 min

a) 3-3-3 Close Grip Bench Press

*Work up to heavy set of 3.

b) 6-8 Strict Pull Ups

Rx+ (Strict C2B)

x3-4

Metcon

CrossFit Games Open 13.4 Scaled (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #95/65

3 K2E

6 Clean and Jerk

6 K2E

9 Clean and Jerk

9 K2E

12 Clean and Jerk

12 K2E

15 Clean and Jerk

15 K2E

18 Clean and Jerk

18 K2E

21 Clean and Jerk

21 K2E

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

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.

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Traps & Shoulders

Overhead Shoulder Distraction