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WOD

WOD for 11/29/17

By CrossFitOmnia | In Uncategorized | on November 29, 2017

DELOAD WEEK

A. EMOM 3
– 3 Power Cleans + 3 Push Jerks

**Rest 1:00**

EMOM 3
– 2 Power Cleans + 2 Push Jerks

**Rest 1:00**

EMOM 3
– 1 Power Clean + 1 Push Jerk

**If you are feeling it, increase weight after each 3min EMOM. If you are going to struggle to complete the amount of reps in the minute then do not increase.

B. Gwen Biathalon
– 15 Clean and Jerks (RX Chose Weight)(Comp 185/135)
– 400 Meter Run
– 12 Clean and Jerks
– 400 Meter Run
– 9 Clean and Jerks
– 400 Meter Run
*Every break you must perform 20 Burpees

“Gwen” is a fun and different benchmark workout in that athletes get to choose their weight on the barbell. Not only does this workout test strength and power, but also conditioning. Weight should be something that you can ‘touch and go’ for 15-20 repetitions. This means that there is no pause or re-gripping at any point on the ground. Athletes may pause briefly in the front rack before bringing the bar back down to the hips. If athletes are on the fence about 2 loads, going on the lighter side is the better option in order for you to get a score for the day. If you break on your Clean and Jerks you must perform 20 burpees before continuing.

Additional Conditioning:
1. Front Squats
1 Pause Front Squat + 1 Front Squat
70%
73%
76%
76%
76%
rest as needed between sets

2. Bike Conditioning
30 Minute Recovery Bike

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