WOD Wednesday 8/5/15

CrossFit Lake Mary – WOD

View Public Whiteboard

Push Press (Build to a heavy set of 3 Push Press)

Push Jerk (Build to a heavy set of 2 Push Jerk)

Split Jerk (Build to a heavy single Split Jerk)

Comp Training

Muscle-ups (6 sets of 60% of best unbroken set of Muscle ups, )

Conditioning

A. 3 attempts to establish max RPM. This can be as long or short of an effort as you’d like. Rest as needed between efforts.

B. 6x:15 on, 1:45 off – goal is to maintain 90%+ RPM of best “A” score.

C. 4x:30 on, 1:40 off – goal is to maintain 85%+ RPM of best “A” score.

C. 2x:45 on, 1:15 off – goal is to maintain 80%+ RPM of best “A” score.