• 720-449-CFIT

WOD

WOD for 11/11

By CrossFitOmnia | In Uncategorized | on November 11, 2016
A. Snatch (every 90 seconds for 9 min)
– 2 @ 65%
– 2 @ 70%
– 2 @ 75%
– 1 @ 80%/
– 1 @ 85%/
 
B. Clean and Jerk (every 90 seconds for 9 min)
– 2 @ 65%
– 2 @ 70%
– 2 @ 75%
– 1 80%
– 1 85%
 
AMRAP 15:
– 60 Double-unders
– 30 Wallballs (20/14)
– 15 Deadlifts (185/135) (245/165)
 
Additional Programming:
 
1. Back Squat
– 3 @ 60%
– 3 @ 70%/3
– 3 @ 75%/3
– 3 x 3 @ 80%
 
2. 6 Rounds, NOT for time:
– 3 Free Standing HSPU
– 50m Prowler Push, climbing in weight
 
3. 8×3 Strict L-Sit Pull ups
© 2013 - 2014 CrossFit Omnia, All Rights Reserved
Website by Studio Hippo