WOD Thursday 6/19/14 – CrossFit Lake Mary
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WOD Thursday 6/19/14

19
Jun

WOD Thursday 6/19/14

Main – WOD

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“Dogfight” (Time)

100 Burpees for time
Every minute on the minute complete 5 toes to bar – start with burpees

Cash Out

Accessory Work
100 Face Pulls
100 Band Pull aparts

REGIONAL & GAMES ATHLETES

MORNING SESSION
1. Snatch Skills
5 x 5 Squat Snatches, TnG, OTM at 65% –

2. Clean and Jerk
2 Power Clean + 1 Jerk
A. 2 sets at 60%
B. 2 sets at 70%

3. Squats
A. Back Squat – Build up to a max effort single.
B. 3 x 6 Split Squat each side.

AFTERNOON SESSION
1. Gymnastic Skills
OTM x 12
Odd: 12 GHDSU
Even: Pistols – you choose the rep scheme.

2. Metcon
100 Burpees for time – every minute on the minute complete 8 TTB – start with burpees.

3. Accessory Work
100 Face Pulls
100 Band Pull aparts