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