Wednesday WOD{12/17/14}
Louisville, Main – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
2 rounds:
10 Straight legged sit-ups
5 down and backs in the gym
Weightlifting
Snatch (2 @ 80%, 2 @ 85%, 1 @ 90%, 1 @ 95% 1@100% 1@105%)
Metcon
Metcon (AMRAP – Rounds and Reps)
3 Minute AMRAP:
3 Snatches (115/75)
6 Air Squats
9 Lateral jumps over the bar
* Rest 1 minute then..
Metcon (AMRAP – Rounds and Reps)
3 Minute AMRAP:
3 Snatches (115/75)
6 Air Squats
9 Lateral jumps over the bar
* Rest 1 minute then..
Metcon (AMRAP – Rounds and Reps)
3 Minute AMRAP:
3 Snatches (115/75)
6 Air Squats
9 Lateral jumps over the bar
Cash-Out
3 X 10 Band Pull-Aparts