31
Oct
WOD Monday 10/31/16
CrossFit Lake Mary – WOD
Back Squat (Triple at 80%)
Back Squat (Single at 85%)
Back Squat (Triple at 80%)
Back Squat (Single at 87%)
Back Squat (Triple at 80%)
Back Squat (Single at 90%)
The Good Life (Time)
3 Rounds:
Row 500 Meters
12 Burpees
21 Box Jumps (24″/20″)
Comp Training
Snatch (1×3 at 60%)
*All reps are drop from the top
Snatch ( 1×3 at 70%)
*All reps are drop from the top
Snatch (3×3 at 75%)
*All reps are drop from the top
Metcon (Time)
Ninjas: 5×6 unbroken Muscle ups, rest as needed between sets
Advanced: 6×5 unbroken Muscle ups, rest as needed between sets
Intermediate: 10×3 unbroken Muscle ups, rest as needed between sets
Novice: 15×2 unbroken Muscle ups, rest as needed between sets
*Compare times to last Monday. The goal isn’t to beat your time, but to simple compare and learn
Happy Halloween!!!