WOD Thursday 5/1/14 – CrossFit Lake Mary
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WOD Thursday 5/1/14

1
May

WOD Thursday 5/1/14

Main – WOD

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Metcon (Time)

The Good Life
3 rounds of:
500m Row
12 Burpees
21 Box Jumps (24, 20″)

REGIONAL & GAMES ATHLETES

1. Snatch Complex
5 sets Across of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS – pick a weight you can do with no misses.

2. Clean and Jerk Complex
3 sets of: 3 Position Pause Clean and Jerk.
Super Slow Clean Pull to below Knees, pause for 2 full seconds. Continue pulling to above the knees, pause for 2 full seconds. Continue with a super slow pull to mid thigh, pause for 2 full seconds then squat clean the weight and then jerk it.

3. Squats
4×6 Front Squats, across

4. Gymnastic Skills
OTM x 12
Odd: 3 Muscle ups + 6 HSPU
Even: Max effort L-sit

5. Metcon
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20″ – games standards

OPEN ATHLETES

1. Metcon
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20″ – games standards

2. Snatch Complex
5 sets Across of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS – pick a weight you can do with no misses.

3. Strength
4×6 Front Squats, across