2/22/16

 In WOD


CrossFit Allegiance – CrossFit

View Public Whiteboard

Metcon

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.

Weightlifting

Front Squat (3×5 across)

Squat Snatch (1×1)

work up to a heavy 3-Position Squat Snatch

Pos 1: Hips

Pos 2: Just above knees

Pos 3: Floor

Recent Posts