WOD Friday 10/2/15

Announcements

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CrossFit Lake Mary – WOD

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Metcon (AMRAP – Rounds and Reps)

“Skor”

AMRAP 10:

10 Power Snatch (95/65)

10 Box Jump Overs (24/20)

Comp Training

Snatch Grip Push Press ( 1-rep Heavy Snatch Grip Push Press)

Overhead Squat (1-rep Heavy OHS)

Snatch Balance (1-rep Heavy Snatch Balance)

Snatch (1-rep Heavy Snatch)

Snatch Grip Jerk from behind neck (1-rep Heavy Snatch Grip Jerk from behind neck )

+ :10 second Overhead Hold

Clean and Jerk (5RM TnG Clean and Jerk)

Metcon (Weight)

EMOMx10: 1 Back Squat