WOD Wednesday 11/6/13 – CrossFit Lake Mary
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WOD Wednesday 11/6/13

6
Nov

WOD Wednesday 11/6/13

Great Job to all of our LuRong’ers!!!  Don’t forget OLY CLASS TODAY at 4&8!!!

WOD 10: The Hang Power Clean Sprint into the Sunset

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
 

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)