WOD Thursday 9/26/13 – CrossFit Lake Mary
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WOD Thursday 9/26/13

26
Sep

WOD Thursday 9/26/13

WOD 3- The Hang Power Clean Sprint

5 Min Time Cap:

  • Decending Ladder of Hang Power Cleans
  • Ascending Ladder of Shuttle Sprints

The Rep Sequence

Round 1
10 Hang Power Cleans
20 Meter Sprint
Round 2
8 Hang Power Cleans
40 Meter Sprint
Round 3
6 Hang Power Cleans
60 Meter Sprint
Round 4
4 Hang Power Cleans
80 Meter Sprint
Round 5
2 Hang Power Cleans
100 Meter Sprint
 

Movement Details – Men

Level III (3)
135 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)
Level II (2)
95 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)
Level I (1)
65 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)

Movement Details – Women

Level III (3)
95 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)
Level II (2)
65 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)
Level I (1)
45 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)

Don’t forget lots f ways to WIN, so keep up the great work!!!

Weekly Perfect Diet

Each week of the challenge we will be giving away 20 Innovator 300 bags to athletes at random from everyone who had a perfect diet and entered all days for the week..

Prize: Innovator 300 Bag
Sponsor: 6 Pack Fitness

2 Responses

  1. Jacqui

    Yesterday was a tough one!!
    Going away for the weekend with 6 girlfriends, wait!! 6 alcoholic ho’s!!!
    Wish me luck!!:-))