WOD Thursday 6/5/14 – CrossFit Lake Mary
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WOD Thursday 6/5/14

5
Jun

WOD Thursday 6/5/14

Main – WOD

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Metcon (Time)

April O’Neil
30 Thursters (115, 80#)
30 Pull-ups
30 Power Cleans (115, 80#)
30 Burpees
30 Jerks (115, 80#)
30 Box Jumps (24, 20″)

Squat Snatch (5 x 5 Squat Snatches, TnG, OTM at 60% – )

Back Squat (7×4 Back Squats, across)

REGIONAL & GAMES ATHLETES

MORNING SESSION
1. Snatch Skills
5 x 5 Squat Snatches, TnG, OTM at 60% –

2. Clean and Jerk Skills
5 x Power Clean + 2 Front Squats + 2 Jerks

3. Squats
7×4 Back Squats, across

AFTERNOON SESSION
1. Gymnastic Skills
Take 3 practice sets, then establish a best effort attempt at:
A. Max rep Free standing HSPU
B. L-Sit
C. Back Lever
D. Front Lever
E. Planche

2. Metcon
For time:
30 Thrusters, 115/80
30 Pull ups
30 Power Cleans, 115/80
30 Burpees
30 Jerks, 115/80
30 BJ, 24/20″ – games standards.

Mobility

http://youtu.be/TCoywIXVhgo