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Paused Front Squat

CrossFit Games Open 13.4

Banded Pull-Through

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Workout

Open WOD 13.4

– Strength: Week 3 of Paused Front Squat work. This is the final week of this work with 85% of 1RM for ALL sets. – Metcon: Today’s Open WOD is a tough one that you can easily redline on. Shoot for singles on clean and jerks and break your T2B into manageable sets early. Today’s Open WOD you’ll partner up and judge each other.

Warm-up

A:

Then with an empty barbell:
2 Rounds of:
8 RDLs
8 Front Squats
8 Push Press
8 Back Squats
8 Goodmornings
8 Bent-over rows
*Your athletes can put down the bar and rest between movements as needed.

Strength/Skill

B: Paused Front Squat (5 x 2 @85%, every 90s.)

Paused Front Squat

– 1 Second Pause on each rep
– Take 4 sets to build to 85% before starting the clock

Metcon Prep

C: Metcon (No Measure)

2-3 Rounds of:
3 Clean + Jerk
3 T2B

*Add weight + repeat

Metcon

D: 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.

L3: (115, 75)
L2: (96, 65) (Knee Lifts)
L1: (75, 55) (Abmat Sit-ups)
*Beginner: Sub DB Thrusters for Clean + Jerks
*Score = Total Reps

Extra Credit

E: Banded Pull-Through (5 x 20. Rest 30s.)

https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be

*Use an ultra-wide stance

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, January 10, 2019

Male Clients

1

Jason
McLeod

6:00 CrossFit Group Clase...

5 x 2 @ 295 lbs

2

Daniel
Scullion

6:00 CrossFit Group Clase...

5 x 2 @ 270 lbs

3

Brett
Smith

5:00PM CrossFit Group Cla...

5 x 2 @ 225 lbs

265 was not happening today

4

Clark
Wilson

6:00 CrossFit Group Clase...

5 x 2 @ 215 lbs

4

Dan
Glauber

8:45 CrossFit Group Class...

5 x 2 @ 215 lbs

5

Bradley
Farrell

6:00 CrossFit Group Clase...

5 x 2 @ 205 lbs

Felt terrible

5

Dominic
Talanca

6:00PM CrossFit Group Cla...

5 x 2 @ 205 lbs

6

Alan
Brook

8:45 CrossFit Group Class...

5 x 2 @ 200 lbs

7

Brian
Rogers

6:00 CrossFit Group Clase...

5 x 2 @ 195 lbs

8

Greg
Barber

6:00 CrossFit Group Clase...

5 x 2 @ 190 lbs

9

Adam
Zazzali

6:00 CrossFit Group Clase...

5 x 2 @ 170 lbs

10

Kevin
Boyette

5:00PM CrossFit Group Cla...

5 x 2 @ 165 lbs

10

Phillip
Jacobs

5:00PM CrossFit Group Cla...

5 x 2 @ 165 lbs

11

Kevin
English

5:00PM CrossFit Group Cla...

5 x 2 @ 160 lbs

12

Rob
Brink

5:00PM CrossFit Group Cla...

5 x 2 @ 155 lbs

13

Scott
Stalls

8:45 CrossFit Group Class...

5 x 2 @ 135 lbs

Female Clients

1

Kimberly
Grenier

6:00PM CrossFit Group Cla...

5 x 2 @ 155 lbs

1

Meg
Gemelli

1:00PM CrossFit Group Cla...

5 x 2 @ 155 lbs

80%

1

Stephanie
Sumner

6:00 CrossFit Group Clase...

5 x 2 @ 155 lbs

surprise :)

2

Fraleane
Holt

6:00 CrossFit Group Clase...

5 x 2 @ 130 lbs

85%

3

Christine
Abbata

6:00PM CrossFit Group Cla...

5 x 2 @ 125 lbs

3

Courtney
Steele

6:00PM CrossFit Group Cla...

5 x 2 @ 125 lbs

80% couldn’t keep pause at 85%

4

Amanda
Wickman

5:00PM CrossFit Group Cla...

5 x 2 @ 110 lbs

85%

4

Jennifer
Sullivan

8:45 CrossFit Group Class...

5 x 2 @ 110 lbs

5

Christine
Cadwallader

8:45 CrossFit Group Class...

5 x 2 @ 105 lbs

5

Sarah
White

6:00PM CrossFit Group Cla...

5 x 2 @ 105 lbs

6

Elizabeth
McLamb

6:00PM CrossFit Group Cla...

5 x 2 @ 95 lbs

7

Monica
Jacobs

8:45 CrossFit Group Class...

5 x 2 @ 90 lbs

8

Brooke
Scacheri

8:45 CrossFit Group Class...

5 x 2 @ 80 lbs

8

Karla
Fierimonte

8:45 CrossFit Group Class...

5 x 2 @ 80 lbs

9

Liz
Vasquez

8:45 CrossFit Group Class...

5 x 2 @ 0 lbs

105 libras