Suctify!

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Weightlifting

Power Clean (Max Effort)

Power Snatch (Max Effort)

Metcon

CrossFit Games Open 13.4

Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Gymnastiness

Ole Glory CrossFit – CrossFit

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Warm-up

(No Measure)

Row 2,000m

Metcon

Metcon (No Measure)

Wall Walk to Handstand 3x30s

Parallette Push-Ups 5×5

L-Sit 5x10s

Straddle L-Sit 5x10s

Cool Down

(No Measure)

L-Grip Stretch

Crucifix Stretch

Partner Straddle Stretch 2x20s

Partner Pike Stretch 2x20s

Quad Smash 1:00

Hamstring Smash 1:00

Shoulder Smash 1:00

Shoulder Smash 1:00

Broken Skull

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Weightlifting

Max Effort Push Jerk

Warm up to about 10lbs less than your current 1 rep max and lift for the gold. You will have 8 minutes to complete this lift.

Metcon

“Air Force” WOD
20 Thrusters (95/65)
20 Sumo deadlift high pulls (95/65)
20 Push jerks (95/65)
20 Overhead squats (95/65)
20 Front squats (95/65)
Each athlete must do 4 burpees at the beginning of every minute (including the start) before moving on to the barbell work.

The time cap will be the remainder of the class minus 10 minutes for stretching and mobility. If athlete does not complete WOD within the time cap their score will be the total number of reps completed.

Gymnasty!!

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Gymnastics

Ring Strength:
3x30s Partner Handstand Hold
3x10s Support Holds (Rings Out)
3×3 Ring Dips (Strict, Hollow Body, Rings out)
3×5 Support Swings (Rings Out)
3×5 Cross Pull-Outs
3x10s Support Tuck Holds (Rings Out)
3×7 Ring Push-Ups (Hollow Body, Rings Out)

Rings-Progression:
3×10 Swings
5×3 Ring Pull-Ups
3×3 Skin the Cat
3×10 Hanging L-Sit