Friday Announcement: Coach Patrick & Coach Eric will be at the Advance One Day Business Conference all day so NO morning Classes…sorry! HOWEVER, this means 2 BIG classes in the afternoon with Coach Darcelle at 4:30pm & 5:30pm. If we (Patrick & Eric) get out in time we will throw-down with the 5:30pm class.
TWO BIG afternoon classes at 4:30pm & 5:30pm!
Metcon: CrossFit 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
135/95 pound Clean and jerk, 6 reps
135/95 pound Clean and jerk, 9 reps
135/95 pound Clean and jerk, 12 reps
135/95 pound Clean and jerk, 15 reps
135/95 pound Clean and jerk, 18 reps
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.
REST for 3 Minutes….if you are doing Rx weight take off 20# (if you are not doing Rx weight scale down 10-20#s)…then…
7 minutes to complete as many MORE reps as possible.
For the second 7 minutes you pick-up exactly where you left off in the first 7 minutes.
So if you were 6 reps into the round of 12, you will start with rep #7 and finish your round of 12 before continuing on to the round of 15 then 18 etc.
Record your total reps & weights for each round separately.