• 720-449-CFIT

WOD

WOD for 10/13/17

By CrossFitOmnia | In Uncategorized | on October 13, 2017

A. EMOM 9 (3 Rounds)
– Hang Squat Clean + Squat Clean + Split Jerk
– Minute 1 – 73%
– Minute 2 – 78%
– Minute 3 – 83%

**Rest 2:00**

B. EMOM 3 – Squat Clean + Split Jerk
– Min 1 – 84%
– Min 2 – 86%
– Min 3 – 88%

C. 3 Rounds:
– 18/15 Cal Bike or 100m Run
– 15/12 Cal Row
– 12 Burpee Box Jump Overs (24/20)(30/24)
– 9 Deadlifts (225/155)(315/225)

Additional Conditioning:
1. Front Squat
6 Sets of 2:
Sets 1 & 2 – 78%
Sets 3 & 4 – 83%
Sets 5 & 6 – 88%

2. Kipping Handstand Pushups
5 Rounds:
– 60 Seconds Light Row
– 40% of Max Kipping Handstand Push-ups

OR

Deficit Handstand Pushups
Build to a Max Deficit:
– 2 Strict Deficit Parallete HSPU
– 3 Kipping Parallete HSPU
*Start by stacking plates and reduce

3. Odd Object Conditioning
6 Rounds:
– 100 Meter Sled Drag (Bodyweight)
*Rest 1:00 between sets

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