Friday 12th of January 2018 – January 12, 2018


Friday 12th of January 2018

Movement Prep
2 Rounds of

300m Run @ 75-80% effort
20 Second Hollow Hold
5 Hang Clean & Push Press

Just because you’re using a barbell, don’t treat it as if it’s nothing.
Respect the movement, get those feet moving and use your hips to DRIVE the barbell off your shoulders.

Strength & Conditioning
Metcon (3 Rounds for reps)
For 3 Rounds perform
2 Minutes on, 3 Minutes off

Max Distance Air Assault Bike

Same as Wednesday, don’t game this. Go hard and try and hold on.

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.

Men’s Weight – 62.5KG
Women’s Weight – 42.5 KG

Extras
Metcon
3 Sets for Max Time Held –

Hollow Hold
Right Side Plank Hold
Left Side Plank Hold

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