WOD Monday 4/28/14 – CrossFit Lake Mary
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WOD Monday 4/28/14

28
Apr

WOD Monday 4/28/14

Main – WOD

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Hotshots 19 (Time)

6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run

REGIONAL & GAMES ATHLETES

1. Snatch Complex
Max Snatch from the Low Hang – Low hang is below the knees, but off the floor.

2. Clean and Jerk Complex
3 sets across of: Power Clean + 2 Front Squats + Jerk

3. Oly Pause Squats
6 x 2 High Bar Back Squats with 3-5 second pause at the bottom of each Rep.

4. Gymnastic Benchmark
Max Strict C2B Pull ups – overhand or underhand grip allowed.

5. Metcon
“Hot Shots 19”
6 RFT:
30 Squats
19 Power Cleans, 135/95
7 Strict Pull ups
400 m Run

OPEN ATHLETES

1. Metcon
“Hot Shots 19”
6 RFT:
30 Squats
19 Power Cleans, 135/95
7 Strict Pull ups
400 m Run

2. Snatch Complex
Max Snatch from the Low Hang – Low hang is below the knees, but off the floor.

3. Oly Pause Squat
Work up to a heavy single rep High Bar Back Squat with 3-5 second pause at the bottom.

Note

*We did Hot Shots last on 8/31/13