WOD Thursday 5/8/14 – CrossFit Lake Mary
Call Us: (407) 805-8818

WOD Thursday 5/8/14

4
May

WOD Thursday 5/8/14

Main – WOD

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

Headstart
AMRAP 6:
10 Handstand Push-ups
30 Double Unders

REGIONAL & GAMES ATHLETES

1. Snatch Complex
15 x 1, Squat Snatch OTM – start at 70% and work up. If you miss you must go down by at least 10# on the next attempt and hit that weight twice before moving up again. Do not go above 90%.

2. 3 Position Clean and Jerk
3 sets of: 3 Position Clean and Jerk.
Position One – High Hang, pockets
Position Two – Hang, mid thigh
Position Three – Low Hang, below knee
1 set = 3 position clean + 1 jerk.

3. Squats
7 x3 Back Squat, climbing

4. Gymnastic Skills
OTM x 12
Odd: 5 HSPU – work up to a max deficit for 5 unbroken reps
Even: 8-15 unbroken C2B Pull-ups.

5. Metcon
ARMAP 6 of:
20 Wall Balls, 20/14
40 Double unders

OPEN ATHLETES

1. Metcon
ARMAP 6 of:
20 Wall Balls, 20/14
40 Double unders

2. 3 Position Clean and Jerk
3 sets of: 3 Position Clean and Jerk.
Position One – High Hang, pockets
Position Two – Hang, mid thigh
Postition Three – Low Hang, below knee

3. Strength
7 x 3 Back Squat