WOD Thursday 5/22/14 – CrossFit Lake Mary
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WOD Thursday 5/22/14

22
May

WOD Thursday 5/22/14

Main – WOD

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Griff (Time)

For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

REGIONAL & GAMES ATHLETES

MORNING SESSION
1. Big Clean Complex
3 sets of:
3 Position Squat Clean + Push Press +
3 Position Squat Clean + Push Jerk +
3 Position Squat Clean +Split Jerk
1 set consists of all 12 reps without dropping the bar.
Check out the demo videos below.

2. Squats
4 x 7 High Bar Back Squats, across

3.”Griff”
2 RFT:
800m Run
400m Backwards Run

AFTERNOON SESSION
1. Gymnastic Skills
OTM x 12
Odd: Max hold Front Lever on rings
Even: Max hold Back Lever on rings

2. Metcon
2RFT:
12 OHS, 135/95
12 Burpees
9 Power Snatches, 135/95
9 Burpee Box Jumps, 20″
6 Squat Snatches, 135/95
6 Burpee C2B

OPEN ATHLETES

1. Metcon
2RFT:
12 OHS, 135/95
12 Burpees
9 Power Snatches, 135/95
9 Burpee Box Jumps, 20″
6 Squat Snatches, 135/95
6 Burpee C2B

2. Big Clean Complex
3 sets of:
3 Position Squat Clean + Push Press +
3 Position Squat Clean + Push Jerk +
3 Position Squat Clean +Split Jerk
1 set consists of all 12 reps without dropping the bar.

3. Strength
4 x 7 High Bar Back Squats, across