• 720-449-CFIT

WOD

WOD for 11/16

By CrossFitOmnia | In Uncategorized | on November 16, 2016
A. Clean & Jerk (every 2 minutes for 12 minutes)
– 3+1 @ 60%
– 3+1 @ 65%
– 3+1 @ 70%
– 3+1 @ 75%
– 2x (3+1) @ 80%
 
B. Front Squat (every 2 min for 10 minutes)
– 5 x 4 @ 78%
 
C. For time: 7-6-5-4-3-2-1 (15 minute cap)
Deadlifts (225/155) (315/220) (405/285)
Muscle-ups (x2 pu/dips, so 14/14, 12/12, 10/10 etc)
 
Additional Accessory
1. Clean Pull
– 4 x 3 @ 95%
 
2. Crossover Symmetry
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