WOD Thursday 6/26/14 – CrossFit Lake Mary
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WOD Thursday 6/26/14

26
Jun

WOD Thursday 6/26/14

Main – WOD

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Back Squat (10×1 across)

Front Squat (2×3)

Metcon (No Measure)

OTM x 24
Odd: 3-6 Strict C2B Pull ups
Even: 15 Cals on Rower

Cash Out

100 Face Pulls
100 Band Pull aparts

REGIONAL & GAMES ATHLETES

MORNING SESSION
1. “Grace”
30 Clean and Jerks for time, 135/95 – don’t scale up. get a true “grace” score. be sure to stand up the jerks.

2. Snatch Skills
Snatch Dead + High Hang Snatch + Snatch Balance + Snatch – work to a moderate weight that you can still move fast and with total confidence.

3. Clean and Jerk
A. Power Clean + Hang Squat Clean + Jerk – work to a moderate to heavy weight.
B. 3 x 2 Power Clean + Jerk – at the same weight as above. These should be pretty.

4. Squats
A. Back Squat 10 x 1 across.
B. Front Squat 2×3

AFTERNOON SESSION
1. Gymnastic Skills
OTM x 30
Odd: 3-6 Strict C2B Pull ups
Even: 15 Cals on Airdyne

2. Accessory Work
100 Face Pulls
100 Band Pull aparts