It’s that time again … CrossFit Games Open WOD 13.4 was announced last night and it’s going to be a really fun one.
7 Minute AMRAP
3 Clean and Jerks 135 lb./95 lb.
3 Toes to Bar
6 Clean and Jerks 135 lb./95 lb.
6 Toes to Bar
9 Clean and Jerks 135 lb./95 lb.
9 Toes to Bar
12 Clean and Jerks 135 lb./95 lb.
12 Toes to Bar
15 Clean and Jerks 135 lb./95 lb.
15 Toes to Bar
… (you continue to increase by 3’s until time runs out)
We spent time working on our Clean and Jerks and Toes to Bar and getting our muscles loose for tomorrow’s fun. Workouts like these (ladders) require you to work diligently and go hard throughout the 7 minutes BUT you do not want to blow out of the gates and be gassed (read: done) by minute 3. One way to ensure a better overall performance is to really focus on proper form during all C&Js. Good lifts will keep your grip strong and enable you to motor through more overall reps.
Get lots of rest and hydration in today and we’ll see you all bright and early tomorrow for some good old CrossFit fun!