WOD Thursday 6/12/14 – CrossFit Lake Mary
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WOD Thursday 6/12/14

12
Jun

WOD Thursday 6/12/14

Main – WOD

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Clean and Jerk (High Hang Squat Clean with 3 second Pause + Jerk )

work up to a moderate to heavy single

Front Squat (3×3)

CrossFit Games Open 13.4 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

REGIONAL & GAMES ATHLETES

MORNING SESSION
1. Snatch Skills
8 x 3 Snatch from low hang.

2. Clean and Jerk Skills
High Hang Squat Clean with 3 second Pause at the bottom + Jerk – work up to a moderate to heavy single.

3. Squats
3×8 Back Squats, across

4. Gymnastic Skills
100 Shoulder taps – free standing or against wall.

5. Metcon
OPEN 13.4
AMRAP 7 of:
3 CJ, 135/95
3 TTB
6 CJ, 135/95
6 TTB
9, 12, 15… continue up the ascending ladder as far as possible in 7 minutes.