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13.4

8
Dec

13.4

Crossfit Garage, Crossfit Towne Lake – CrossFit

Today is the start of a brand new cycle. Our methods, standards, and approach remain the same. Our main goals are always safety, health, and the best overall fitness possible. However, our focus will be slightly shifted from the previous weeks. From here and until February we will be preparing everyone for the CrossFit Open. If you plan on participating in the open you will be more ready than you ever have before and even if you don’t plan on participating in it you will still reap the fitness benefits of the program. Get ready, it’s going to be a fun and challenging cycle!!

We start with a two week testing phase. The first is also a de-load for strength.

View Public Whiteboard

Warm-up

Coach’s Choice (No Measure)

hit areas of body use in the strength/skill and WOD sections
Spend a good time mobilizing the parts of your body that typically give you trouble and/or the main muscles/joints being used today.

Metcon

CrossFit Games Open 13.4 (AMRAP – Rounds and Reps)

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.

Cool down

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