Strength/Endurance
Every 3:00
Pick your poison
Strength:
60%-65% Clean Max
Use a weight that’s challenging not to put down
1 Full Clean+4 Front Squat
2 Full Clean+3 Front Squat
3 Full Clean+2 Front Squat
4 Full Clean+1 Front Squat
5 Full Cleans
OR
Endurance
35-40% Clean Max
With good form work quickly through your sets
1 Full Clean+9 Front Squats
2 Full Clean + 8 Front Squats
3 Full Clean+7 Front Squats
4 Full Clean+6 Front Squats
5 Full Clean+5 Front Squat
Metcon
CrossFit Games Open Workout 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
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.