• 720-449-CFIT

WOD

WOD for 11/3/17

By CrossFitOmnia | In Uncategorized | on November 3, 2017

A. EMOM 9 (3 rounds)
Hang Squat Clean + Squat Clean + Split Jerk
– Minute 1 – 76%
– Minute 2 – 81%
– Minute 3 – 86%

**Rest 2:00**

B. EMOM 3
Squat Clean + Split Jerk
– Minute 1 – 86%
– Minute 2 – 88%
– Minute 3 – 90%

C. 5 Rounds:
– 21 Air Squats or Thrusters(45/35)
– 15/10 Cal Row or bike
– 12 Alternating Dumbbell Snatches (50/35)(9 @ 85/55)

Additional conditioning:
1. Front Squat
6 Sets of 2:
– Sets 1 + 2 – 80%
– Sets 3 + 4 – 85%
– Sets 5 + 6 – 90%

2. Gymnastics Conditioning
5 Rounds:
:60 seconds Light Row
40% of Max Kipping HSPU

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