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WOD Monday 9/26/16


WOD Monday 9/26/16

CrossFit Lake Mary – WOD

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Front Squat (5×5 Front Squat at 80% across)

Metcon (Time)


21 Power Snatches (115/80#)

21 Pull-ups

15 Overhead Squats (115/80#)

15 C2B Pull-ups

9 Squat Snatches (115/80#)

9 Bar Muscle-ups

“The strength of the team is each individual member. The strength of each member is the team.”- Phil Jackson

Comp Training

Strength Conditioning

5 rounds NOT for time of:*

Max reps of unbroken Power Cleans, Bodyweight

Max reps of unbroken Strict HSPU

*No rest between movements, 3 minute rest between rounds

Accessory Work

Complete 3 Supersets of:

A. 8 Bulganrian Split Squats (8/side before switching )

B. 8-12 Good Mornings

* Rest 1-2 minutes between rounds.

Strength Accessory

Complete 3 Supersets of:

A. 10-15 Dumbbell Bench Press

B. 20-30 Banded Tricep Push Downs

* Rest 1-2 minutes between rounds.