CrossFit Games Open 13.4

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Saturday March 30, 2013

WOD

CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps 135#/95#/115#/65# 3 Toes-to-bar 135 pound Clean and jerk, 6 reps 6 Toes-to-bar 135 pound Clean and jerk, 9 reps 9 Toes-to-bar 135 pound Clean and jerk, 12 reps 12 Toes-to-bar 135 pound Clean and jerk, 15 reps 15 Toes-to-bar 135 pound Clean and jerk, 18 reps 18 Toes-to-bar... This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

We will Run Heats beginning at 8:45.  Heats will run every 15 minutes until everyone has a chance to perform the WOD.  We are going to only run 5 per heat this week.  We don't want a lot of confusion going to Pull Up cage from Barbell.   Please post to "Leave a Comment" for heat request and assignments. As this is a very short WOD a long warm up is essential to a great performance.  Please arrive 45 minutes before your heat assignment to get situated warmed up and stretched out.  As you all know this WOD is a bear on grip strength, spend extra time on rolling out forearms, stretching forearms and any other mobility to get your grip prepared for the WOD.  If you haven't watched this already take a look at some pre WOD advice on mobility and efficiency on the C&J and the T2B.  Good Stuff, http://www.tabatatimes.com/coaching-roundtable-crossfit-open-13-4-tips-and-advice/

8:45 MK 70 Jack W 60 Beetle 35 Julie 68 Jason 34

9:00 Jenni 40 Randy 67 Mary 65 Maria 100% Heart Lindsey 100 % Heart

9:15 Raegan 58 Mike Kelly 44 Jenny N 25 Nick J 60 Dave 46

9:30 Patty 43 Katie N 100 % Heart Mike H 95 Candice 3 PR!!  Awesome Shawn 48

9:45 Tracy 53 Sonntag 53 Vic 70 Dennis 51

10:00 John Mc 76 Italian Jack 44 Erik 42 B-Rad 63

Warm Up: 400 m run 10 Burpees 10 Squat Tuck Jumps then 3 rounds 3 Clean & Jerks 95/55/35 3 T2B DROM Dynamic Stretch Mobility -Mash Forearms/Forearm Stretch -Band mobility of triceps and lats

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