WOD Wednesday 9/3/14 – CrossFit Lake Mary
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WOD Wednesday 9/3/14

3
Sep

WOD Wednesday 9/3/14

Main – WOD

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Front Squat (3×3 Pause Front Squats, hold the bottom position f)

“The Big Clean Complex” (Complex)

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.