WOD Tuesday 11/1/16

CrossFit Lake Mary – WOD

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“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!!