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

8
Jul

WOD Tuesday 7/8/14

Main – WOD

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Skill Work

10 RFT:
30 Unbroken Double unders

Skill Work

1RM Vertical Jump

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

REGIONAL & GAMES ATHLETES

MORNING SESSION
1. Plyometric
1RM Vertical Jump

2. Pull
1RM Ultra Wide Sumo Deadlift with Bands or Chains.

3. Metcon
“Open 11.4”
AMRAP 10:
60 Bar Facing Burpees
30 OHS, 120/90
10 Muscle ups

4. 20 Rep Benchmark
20-rep max OH Walking Lunge

AFTERNOON SESSION
1. Rowing
9×1:40 on, :20 off (2 min rest after round 5)
This i s a preset WOD ont he C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.
Record meters for each interval.
Goal is…
Guys: 500m each interval
Chicks: 420m each interval

2. Pull
A. 2×20 Stiff Leg Sumo Dead, 135/95
B. 2×20 Stiff Leg Dead, 135/95
C. 2×20 Romanian Dead, 135/95
D. 100 Banded Good Mornings – don’t come out of the band till all 100 are done.
:30 rest between all sets. Every rep should be as explosive as possible – aggressively bring hips to bar.