WOD Monday 7/7/14 – CrossFit Lake Mary
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WOD Monday 7/7/14

7
Jul

WOD Monday 7/7/14

Main – WOD

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Front Squat (3×5 across)

DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

REGIONAL & GAMES ATHLETES

MORNING SESSION
1. Snatch Complex
2 sets of: Power Snatch + Hang Power Snatch + Squat Snatch

2. Clean
work up to a heavy single

3. Jerk
work up to a heavy single off a rack

4. Front Squats
5×5

AFTERNOON SESSION
1. Metcon
Partner “Big DT”
5 rounds each of:
12 Deads, 185/135
9 Hang Power Cleans, 185/135
6 Push Jerks, 185/135
One athlete completes a full round while second athlete rests.

2. Gymnastic Benchmark
60 Pistols for time, alternate every rep.