WOD Friday 1/20/17 – CrossFit Lake Mary

WOD Friday 1/20/17

20
Jan

WOD Friday 1/20/17

CrossFit Lake Mary – WOD

View Public Whiteboard

Note

Extra work

5RFT

50 DU

:30 hollow rock hold

“The Big Clean Complex” (6×12)

6 sets of the following Complex :

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.


Joe P.