WOD for Wednesday, Jan 17, 2018

Strength 17-01-2018

1) Push Press: 1RM. Rest 2:00
– Take 8-10 sets and build to a 1RM.
– Sets may look like 3-3-2-2-1-1-1…
– Beginner: 5 x 4-5 adding weight if form permits.

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 17-01-2018

Trap 3 KB Shrugs: 3 x 10-15 each position – front, side, behind back. Rest 60s.

  • 1 Count a top of each rep.

Open Gym

Make a note of your achievements in 'Open Gym'

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