Open 13.4 - Leaderboard!
This monday, we're throwing it back 9 years to the 2013 CrossFit Open, and a pretty cool ascending rep couplet. This one will challenge your efficiency in the clean and jerk as well as your grip endurance and stamina in the toes to bar.
If you have some toes to bar and can move the Rx weight, give this one a crack... the reps start out pretty kind with 3 of each, so you can progress as far as your fitness allows and get an Rx score.
This is a leaderboard workout, so be sure to record your effort in BTWB!
Also, if you are a Master's athlete (40 plus), please make a note in the comments to help me out so I don't forget to add you to the fun side of the leaderboards!
TRAINING MONDAY TUESDAY
WARM UP: 3 rounds
300 m row
25' walking lunge
10 double crunch
5/side lying thoracic rotations
WOD: OPEN 13.4
AMRAP in 7 minutes of ascending reps -
Clean and jerk (95/135)
Toes to bar
3/3 - 6/6 - 9/9 -... and so on!
Bar weight 55/75
Hanging knee raise
4 rounds for quality of: 10 Dumbbell Floor Press 10 Single Arm Dumbbell Rows Side Plank, 25 secs 10 Single Leg Glute Bridge Marches