WOD Type: “Crossfit Open 13.4”
WOD Warm-Up:
30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.
WOD Particulars:
Complete AMRAP in 7 minutes of:
- 3 Clean & Jerk @ 135#
- 3 Toes to Bar
- 6 Clean & Jerk @ 135#
- 6 Toes to Bar
- 9 Clean & Jerk @ 135#
- 9 Toes to Bar
- 12 Clean & Jerk @ 135#
- 12 Toes to Bar
- And so one for 7 minutes…
Today’s WOD was completed in the allotted 7 minutes with a total of 46 reps. I almost finished the 12 reps of Clean & Jerk. My goal was actually to hit 60 reps, but I underestimated the workout. Lifting 135# over my head 28 times is pretty good considering 6 month’s ago, I could barely press 95#! Anyway, feel great about my overall performance.
Skill Work: The whole workout was enough… Oh shit, I almost forgot to post the video. Better get my act in gear! Gary Marsh Does Open 13.4
Teachable Moment:
WOD Moment… Get into the moment — concentrate and plan for battle every workout…