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WOD

WOD 1/11/17

By CrossFitOmnia | In Uncategorized | on January 11, 2017
A. Clean & Jerk (EMOM 4 through 75% then every 90 sec for 6 min at 80%)
– 2+1 @ 60%
– 2+1 @ 65%
– 2+1 @ 70%
– 2+1 @ 75%
– 4 x (2+1) @ 80%
 
B. Front Squat (Every 90 seconds for 9 minutes)
– 3 @ 80%
– 1 @ 85%
– 3 @ 80%
– 1 @ 87%
– 3 @ 80%
– 1 @ 90%
 
C. 7 Rounds for Time:
9 Power Snatch (75/55)(95/65)
15 Wallballs (20/14)
21 Double-unders (42 singles)
 
Additional Conditioning:
 
1. Clean Pull
– 3 x 3 @ 105%
– 3 x 2 @ 110%
 
2. For Time:
– 400m on TrueForm
– 21 OHS (135/95)
– 400m on TrueForm
– 15 OHS (165/115)
– 400m on TrueForm
– 9 OHS (195/135)
 
3. Strict JT
21-15-9:
– Strict HSPU
– Strict Ring Dips
– Push-ups
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