WOD Monday 8/25/14 – CrossFit Lake Mary
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WOD Monday 8/25/14

25
Aug

WOD Monday 8/25/14

Main – WOD

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Back Squat (7 RM)

Front Squat (7 RM)

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

REGIONAL & GAMES ATHLETES

2015 REGIONAL ATHLETES
1. Snatch Pulls – Demo video
3×1 at 80% of 1RM Snatch
3×1 at 90% of 1RM Snatch
3×1 at 100% of 1RM Snatch

2. Squat
A. 7RM Back Squat
B. 7 RM Front Squat

3. With a Running Clock
A. AMRAP 3:
3 Power Snatches, 155/105
6 Box Jumps Overs, 40/30

rest 1 minute

B. AMRAP 3:
2 Power Snatches, 165/115
6 Box Jumps Overs, 40/30

rest 1 minute

C. AMRAP 3:
1 Power Snatches, 185/135
6 Box Jumps Overs, 40/30

4. Accessory Work
3xmax reps of Glute Ham Raises