WOD Monday 4/14/14 – CrossFit Lake Mary
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WOD Monday 4/14/14

14
Apr

WOD Monday 4/14/14

Announcements

No Open Gym this Sunday!

Main – WOD

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Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

REGIONAL & GAMES ATHLETES

1. Snatch Complex
3 sets across of: Snatch Dead + Hang Squat + Squat – Snatch dead should be slow and deliberate. Focus on torso positioning and bar path. Pull the knees back, transfer weight to the heels and pull the bar to your pockets.

2. Clean and Jerk Complex
3 sets across of: 2 Power Cleans + 2 Jerks

3. Box Squat
5×3 Box Squat – set up the box so hips are just below parallel. Keep shins vertical throughout. Don’t drop or plop onto the box. Use a safety bar if you have one.

4. Gymnastic Benchmark
Max L-sit for time. Hands on parallettes. Heels above hips. Legs straight.

5. Metcon
“Amanda”
9-7-5
Muscle ups
Squat Snatch, 135/95

OPEN ATHLETES

1. Metcon
“Amanda”
9-7-5
Muscle ups
Squat Snatch, 135/95

2. Snatch Complex
3 sets across of: Snatch Dead + Hang Squat + Squat

3. Back Squat
3 RM