1
Nov
WOD Tuesday 11/1/16
CrossFit Lake Mary – WOD
“Bouncy House” (3 Rounds for calories)
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65#)
9 Hang Power Cleans (95/65#)
6 Jerks (95/65#)
Time remaining: Max Calorie Bike
Rest 4:00
AMRAP 4:
2 Rounds:
12 Deadlifts (135/95#)
9 Hang Power Cleans (135/95#)
6 Jerks (135/95#)
Time remaining: Max Calorie Bike
Rest 4:00
AMRAP 4
1 Round:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Jerks (155/105#)
Time remaining: Max Calorie Bike
Comp Training
Conditioning
4x1000m on True Form
Rest 3 min between sets
Metcon (AMRAP – Reps)
Ninjas: EMOMx7: 12 unbroken HSPU
Advanced: EMOMx7: 9 unbroken HSPU
Intermediate: EMOMx7: 6 unbroken HSPU
Beginner: EMOMx7: 3 unbroken HSPU
*Complete as many reps as possible with Strict HSPU before switching over to kipping without coming off the wall
Tara hit a #10 PR last week on her Clean! Congrats!!