WOD Thursday 8/7/14 – CrossFit Lake Mary
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WOD Thursday 8/7/14

7
Aug

WOD Thursday 8/7/14

Main – WOD

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Metcon (Weight)

Clean and Jerk
EMOMx12
First 3 minutes: 4 Clean and Jerks, Heavy as possible
Second 3 minutes: 6 Clean and Jerks, Heavy
Third 3 minutes: 8 Clean and Jerks, Moderate
Final 3 Minutes: 10 Clean and Jerks, Light

HAIYAN (Time)

For time:
30 Front Squats, 155/105
then, 9-6-3 reps of:
Jerk, 155/105
Bar Muscle ups

REGIONAL & GAMES ATHLETES

SESSION ONE
1. Snatch Skills
EMOMx10
3 Squat Snatches – something that feels comfortable and fast.

2. Clean and Jerk
EMOMx12
First 3 minutes: 4 Clean and Jerks, 225/155
Second 3 minutes: 6 Clean and Jerks, 185/135
Third 3 minutes: 8 Clean and Jerks, 135/95
Final 3 Minutes: 10 Clean and Jerks, 95/65

Back Squat
7×5, across – (this is 7 sets of 5 reps).

SESSION TWO
1. “HAIYAN”
For time:
30 Front Squats, 155/105
then, 9-6-3 reps of:
Jerk, 155/105
Bar Muscle ups

4. Gymnastics Skills
EMOMx10: 1 Strict PHSPU + 1-3 Kipping PHSPU