WOD Friday 5/2/14 – CrossFit Lake Mary
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WOD Friday 5/2/14

2
May

WOD Friday 5/2/14

Main – WOD

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Metcon (Time)

Jake the Snake
10-9-8-7-6-5-4-3-2-1 Jerks (185, 135#)
2-4-6-8-10-12-14-16-18-20 Pull-ups

REGIONAL & GAMES ATHLETES

1. Pulls
5RM Deadlift – No Tng. Dead stop on every rep.

2. Odd Objects/Movements
OTM x 10
2 heavy clean and jerks with a Strongman Log.

3. Metcon
“Jake the Snake”
10.9.8.7.6.5.4.3.2.1 reps of: Jerk, 205/145 – no racks.
2.4.6.8.10.12.14.16.18.20 reps of: Pull ups

4. Rowing
5 Rounds of:
:40 hard
:20 easy

5. Core work
3 Giant Sets of:
30 Back Extensions
20 GHDSU
10 Strict TTB

OPEN ATHLETES

1. Metcon
10.9.8.7.6.5.4.3.2.1 reps of: Jerk, 185/135 – no racks.
2.4.6.8.10.12.14.16.18.20 reps of: Pull ups

2. Skills
5×5 OHS Pause Squats, 3-5 second pause at the “rock” bottom of each rep. Lighter and lower is better.