6 reps into 13.4
Monday, August 15, 2016
Back Squat:
- 6-6-6-6
Then,
Kim looking strong overhead!
“13.4”
7 Minute Ascending Ladder:
- 3 Clean and Jerks (135,95)(115,80)(95,65)(55,35)
- 3 Toes to Bar (knee raise)(abmat)
- 6 Clean and Jerks
- 6 Toes to Bar
- 9 Clean and Jerks
- 9 Toes to Bar
- continue up by 3 until 7 minutes expires
This week we move down to 6 reps for our strength work. This will be done in 4 sets to maintain the total rep count that we want. Keep the weight as heavy as possible for all 4 sets. The metcon today comes from the 2013 CrossFit Open. This one was released the 4th week of the open (13.4). It is an ascending ladder by 3 reps of clean/jerk and toes to bar. Your score will be total reps completed in 7 minutes.