WOD Wednesday 1/15/14 – CrossFit Lake Mary
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WOD Wednesday 1/15/14

15
Jan

WOD Wednesday 1/15/14

Main – WOD

Shoulder Press (5×5)

THE HANG POWER CLEAN SPRINT (Time)

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

Note

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)