WOD Monday 5/5/14 – CrossFit Lake Mary

Main – WOD

Metcon (AMRAP – Rounds and Reps)

American Dream
AMRAP 20
Up Ladder of:
Power Clean (205, 140#)
Muscle Up

REGIONAL & GAMES ATHLETES

1. Snatch
5 x 1 across at 90%

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

3. Oly Pause Squats
10 x 1 Front Squat across, OTM

4. Gymnastic Benchmark
Max Distance Handstand Walk

5. Metcon
“American Dream”
AMRAP 20
1.2.3.4.5… continue as high as possible, alternating between:
Power Clean, 205/140
Muscle up

OPEN ATHLETES

1. Metcon
1.2.3.4.5… continue as high as possible, alternating between:
Power Clean, 205/140
Muscle up

2. Snatch
5×1 across at 90%

3. Front Squat
10 x 1 across, OTM