WOD Friday 6/6/14 – CrossFit Lake Mary
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WOD Friday 6/6/14

6
Jun

WOD Friday 6/6/14

Main – WOD

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CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Skill Work

3 rounds of:
Max Double unders in 2 minutes
1 minute rest between rounds.

REGIONAL & GAMES ATHLETES

1. Pulls
6 x 3-pos. pause Snatch Pull
Pause for 1 full second (1) below the knees, (2) above knees and (3) mid-thigh before powerfully extending the hips and shrugging the shoulders. Work on strong positioning at every pause.

2. Metcon
AMRAP 10:
60 Double unders
10 Power Snatches, 135/95

3. Odd Objects/Movements
5 Rounds not for time:
40m between leg sled drag – bend over and keep hands through legs, demo video.
20 weighted sit ups – feet anchored.
10 1-arm DB press (5/side) – go heavy here.

5. Row
5 x 300m, rest 1 minute

Mobility

http://youtu.be/vXQpQdKCdgQ