WOD Monday 5/19/14 – CrossFit Lake Mary
Call Us: (407) 805-8818

WOD Monday 5/19/14

19
May

WOD Monday 5/19/14

Main – WOD

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

Splinter
AMRAP 6
6 Overhead Squats (115, 80#)
9 Burpees Over the Bar
12 Toes to Bar

REGIONAL & GAMES ATHLETES

1. Snatch Ladder
Guys: start at 155
Girls: start at 95
Add 10# every minute until you fail. Take as many attempts as needed within the minute. Once you fail rest 2-3 minutes before backing off 20# and hit three more singles.

2. Clean and Jerk
5×1 at 90% across

3. Box Squats
6×2, across
Set up a box just below parallel. Keep you shins vertical as you slowly descend and absorb the box (no plopping). Pause for a second relaxing the hamstrings before exploding out of the hole.

4. Gymnastic Benchmark
Max Strict HSPU

5. Metcon
AMRAP 6:
6 OHS, 155/105
9 Lateral Barbell Burpees
12 TTB

OPEN ATHLETES

1. Metcon
AMRAP 6:
6 OHS, 135/95
9 Lateral Barbell Burpees
12 TTB

2. Snatch Ladder
Guys: start at 135
Girls: start at 75
Add 5# every minute until you fail. Take as many attempts as needed within the minute. Once you fail rest 2-3 minutes before backing off 15# and hit three more singles.

2. Clean and Jerk
work up to a heavy, but clean, single.