12.06.2016

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Clean Sotts Press (5 x 5)

The press in clean is a mobility and strength exercise for the receiving position of the clean.

Video here: https://www.youtube.com/watch?v=6e8goCaBu3I

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

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.

Cash Out

Isometric Weighted Back Extensions (3 x 60sec)

Demo video here: https://youtu.be/9flpXKTBfDA
Each se is considered a rep.