11
Jan
WOD Monday 1/11/16
CrossFit Lake Mary – WOD
Metcon (AMRAP – Reps)
“Probatio”
5:00 – Burpee Box Jump Overs (24″/20″)
Rest 5:00
4:00 – 10 Meter Shuttle Runs
Rest 4:00
3:00 – Power Cleans (Choose one weight)
Guys: 75, 95, 135, 155
Girls: 55, 65, 95, 105
Rest 3:00
2:00 – Wallball Shots (20/14)
Rest 2:00
1:00 – Max Unbroken Pull-Ups
Record each score separately, for a total of (5) scores.
Comp Training
Metcon (Weight)
EMOMx10: Power Snatch + Squat Snatch
Back Squat (3×2 )
Front Squat (2×2)
Overhead Squat (1×2 )
Core Work
3 Super Sets of:
20 Weighted abmat Situps with feet anchored
30 Reverse Hypers – if you don’t have one, do 30 weighted Hip Extensions