WOD Wednesday 2/17/16 – CrossFit Lake Mary
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WOD Wednesday 2/17/16

17
Feb

WOD Wednesday 2/17/16

CrossFit Lake Mary – WOD

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Metcon (3 Rounds for reps)

Teams of 3:

AMRAP 7: Back Squat

50 Reps (135/95)

50 Reps (185/135)

Max Reps (225/155)

-3 Minute Rest-

AMRAP 7: Push Press

50 Reps (135/95)

50 Reps (155/105)

Max Reps (185/135)

-3 Minute Rest-

AMRAP 7: Hang Power Clean

50 Reps (135/95)

50 Reps (155/105)

Max Reps (185/135)

Comp Training

3 Position Clean +Jerk (10×3-Position Squat Clean + Split Jerk*, climbing)

*each complex consists of 4 reps; the three position clean + 1 jerk at the end.

Pos 1: Hips

Pos 2: Just above knees

Pos 3: Floor

Metcon (Time)

3 Rounds for time of:

18 Bar Muscle ups

9 Strict Deficit HSPU – you choose the deficit

1 L-Sit Rope Climb

18 C2B Pull ups

9 Kipping Deficit HSPU – you choose the deficit

1 Legless Rope Climb

18 Pull ups

9 Strict HSPU

1 Rope Climb

1 minute rest between rounds

Cash Out

Tabata

Sit Ups

Supermans