WOD Wednesday 12/16/15 – CrossFit Lake Mary
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WOD Wednesday 12/16/15

16
Dec

WOD Wednesday 12/16/15

CrossFit Lake Mary – WOD

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“The Big Clean Complex” (6×12)

6 sets of the following Complex :

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

Comp Training

A. 3×10 Ring in/outs

B. 3×15 Weighted Glute Bridges

C. 3×20 Weighted Sit ups

Metcon (Time)

48-30-18 reps for time of:

Assault Bike Calories

Push ups