WOD Friday 8/7/15

CrossFit Lake Mary – WOD

View Public Whiteboard

Metcon (Time)

“Hummer”

3 Rounds:

50 Double Unders

25 Toes to Bar

10 Clean and Jerks (135/95)

Comp Training

A. 3×2 Snatch High Pull at 110% of 1RM Snatch – pull the bar as high as possible without turning it over.

B. 3×2 Snatch Grip Deads, work up to a heavy double – make these look like the first pull of your snatch.

C. 3×2 Snatch Grip Pause Deads, work up to a heavy double – pause for 2 full seconds at the knees.

Front Squat (7×4)