5
Aug
WOD Wednesday 8/5/15
CrossFit Lake Mary – WOD
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.