WOD Tuesday 5/13/14 – CrossFit Lake Mary

Main – WOD

Metcon (AMRAP – Rounds and Reps)

Krang
AMRAP 10
5 Power Cleans (135, 95#)
10 Push-ups
15 Air Squats

REGIONAL & GAMES ATHLETES

MORNING WORKOUT
1. Bounding
Standing Triple Jump, as many attempts as you’d like to establish a new PR.

2. Pull
1RM Snatch Grip Deadlift

3. 20 Rep Benchmark
20 rep max, unbroken TnG Squat Snatches

EVENING WORKOUT
1. Metcon
AMRAP 10:
5 Power Cleans, 135/95
10 Push ups
15 Air Squats

2. Row
3000m moderate

OPEN ATHLETES

1. Metcon
AMRAP 10:
5 Power Cleans, 135/95
10 Push ups
15 Air Squats

2. Skills
10 x 10 unbroken box jumps at a height that is higher than you are used to using.