WOD Saturday 5/24/14 – CrossFit Lake Mary
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WOD Saturday 5/24/14

24
May

WOD Saturday 5/24/14

Main – WOD

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Metcon (Time)

Ace Duck
3 rounds of:
30 Squat Cleans (95, 65#)
30 Burpees
30 Abmat Sit-ups

REGIONAL & GAMES ATHLETES

1. Track Session
A. 4 x Shuttle of: 5-10-15 out and back
B. 6 x 150m Sprint, rest twice the work time.
C. 3 x 400 hard + 400 easy recovery

2. Barbell
For time:
4×8 unbroken Back Squats, 225/155 – taken from a rack.
rest 2 minutes
4×4 unbroken Cleans, 225/155 – squat or power.
rest 2 minutes
4×6 unbroken Front Squats, 225/155 – taken from a rack.
rest 2 minutes
2×5 unbroken Jerks, 225/155 – taken from a rack.
rest 2 minutes
1×5 unbroken Thrusters, 225/155 – “thrust-a-jerks” allowed.

This entire session is for time, but don’t allow yourself to work with bad mechanics – be smart and take the time you need to get the reps and drill in good movement. You must break after the prescribed reps and if you can’t get a set unbroken you must redo that set.

3. Gymnastics
4 RFT:
7 MU
7 Box Jumps, 40/30″
7 Burpees

OPEN ATHLETES

1. Metcon
3 RFT:
30 Squat Cleans, 95/65
30 Burpees
30 Abmat Sit-ups