Wednesday Dec 06, 2017
  • Classes
    • 6am
    • 7am
    • 12pm
    • 4pm
    • 5pm
    • 6pm
    • 7pm
    • 8pm

The Open 12.4 & 13.3 Redux

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING
"A) 3 x 3 Muscle Clean
+ 3 FS (w/ hook grip) 
+ 3 Press From Split "
"B) Clean & Jerk -- Triples
@ 60/65/70/75/75"
"5x1 Clean Pull @
95/100/105x3"

GYMNASTICS
3 Rounds
2x10m HS Walk AFAP
Rest as needed between rounds

"8min to work to 3RM Deficit
Kipping HSPU "
Then
4 Giant Sets
3 Kipping HSPU @ max
4 Kipping HSPU @ below max
"AMRAP Kipping HSPU @
low deficit or on floor"

5min
"1.2.3.4.5.6.7.8.9.10
strict hspu ladder
*if miss, start back at 1"

CORE
3 Rounds
10ea Plank banded pull-throughs
"*place band on upright
setup in plank parallel to rig
pull band under body to square
"
10 Side Plank hip drops (ea)
10 GHD Hip Extensions

MetCon

10min EMOM

"1 Rope Climb
(work to L-sit legless if poss)"
"3 Strict Ring Dips
(adv. do 1 muscle up first)"

The Open 12.4 & 13.3 Redux

12min AMRAP
150 Wall Balls 20/14
90 Double Unders
30 Muscle Ups