01.13.2023 Open 13.2 redo

Warm Up 
Every 4 minutes, for 12 minutes (3 sets):
500/400 Meter Row
Barbell Complex

Barbell Complex (empty barbell)
3 Clean Grip Romanian Deadlifts
3 Clean Pulls
3 Hang Power Cleans
3 Hang Squat Cleans
 
 
Strength
Cleans and pulls

A. 3-position cleans (high hang, hang, floor)   https://youtu.be/omg6sIZLEt0
3 sets @ 60% 65% 70%

B. 6 sets of cleans
set 1-2 2 reps @ 75%
set 3-4 1 rep @ 80%
set 5-6 1 rep @ 85%


C. 3 sets of 2 reps clean pulls @ 90-100%  https://youtu.be/VF-hqxyLly4



WOD
CrossFit Open 13.2 
10:00 AMRAP
5 shoulder to overhead 115/75  95/65
10 deadlifts 115/75  95/65
15 box jumps 24/20"

01.15.2021

Warm Up
9:00 EMOM
min 1- lunge complex (forward R + forward L + Cossack R + Cossack L) x 3-4 complexes
min 2- 30 second crab walk
min 3- 5 inchworms


Mobility
2 sets
bird dogs x 10/side
RKC plank x 2 sets of 10 seconds https://youtu.be/awXlrvnr-QE
then...
2 sets of 3 reps Jefferson curls on the wall https://www.facebook.com/thebarbellphysio/videos/958873037950787

Strength
3 sets
A. barbell Z- press x 5 reps @2X11
B. Goblet Cossack squats @ 3X01 x 8/side
C. hollow rocks x 15-20 reps



WOD
Open 13.2
10:00 AMRAP
5 shoulder to overhead 115/75 95/65
10 deadlifts 115/75 95/65
15 box jumps 24/20"

cool down
seated straddle x 2:00
cat/camels x 10 reps
seal pose x 1:00