Monday 02/24/14

Warm-up
Hips and Shoulder Stretch
Couch Stretch
Spine Roll on Roller
Scapula Smash with lacrosse ball ( 1 minute each side)
Achilles Smash on elevated barbell
2 x 30s seconds Russian Baby Maker
Metcon
CrossFit Games Open 13.4 (AMRAP - Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk
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.
RX 135/95
Skill
Back Squat (Level 1  (Amateur))
3×5 (add 5 lbs to last workout)
Shoulder Press (Level 1  (Amateur))
3x5 (add 2.5 lbs to last workout)

Barbell Step Up (Level 2 (Professional))
Close Grip Bench Press (Level 2 ( Professional))
 5×2 @ 80%, 1 x max reps @ 60%

Barbell Step Up (Level 3 (Professional))
 4 x 16 reps (8 RT/ 8 LT)
*Pick a box height so the hip is 1″ above the knee. Use a weight you can handle for 16 solid reps
Close Grip Bench Press (Level 3 (Professional))
 5×2 @ 80%, 1 x max reps @ 60%