WOD for Thursday, Jan 10, 2019

Strength 10-01-2019

Paused Front Squat: 5 x 2 @85%, every 90s.
– 1 Second Pause on each rep

CrossFit Games Open WOD 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

  • 135/95 pound Clean and jerk, 3 reps
  • 3 Toes-to-bar
  • 135/95 pound Clean and jerk, 6 reps
  • 6 Toes-to-bar
  • 135/95 pound Clean and jerk, 9 reps
  • 9 Toes-to-bar
  • 135/95 pound Clean and jerk, 12 reps
  • 12 Toes-to-bar
  • 135/95 pound Clean and jerk, 15 reps
  • 15 Toes-to-bar
  • 135/95 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.

Extra Credit 10-01-2019

Banded Pull-throughs: 5 x 20. Rest 30s.
*Use an ultra-wide stance

Open Gym

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