• 720-449-CFIT

WOD

WOD for 11/4

By CrossFitOmnia | In Uncategorized | on November 4, 2016
A. Snatch (Perform a set every 90 seconds for 13.5 minutes)
– 2 @ 65%
– 2 @ 70%
– 3 x 2 @ 75%
– 4 x 1 @ 80%
**not touch and go. failures count as a rep.
 
B. Clean & Jerk (Perform a set every 90 seconds for 13.5 minutes)
– 2 @ 65%
– 2 @ 70%
– 3 x 2 @ 75%
– 4 x 1 @ 80%
**not touch and go. failures count as a rep.
 
C. For Time
Row 1,000m
Directly into:
21-15-9
– Overhead Squat (95/65) (135/95)
– KBS (53/35) (comp Double Russian KB Swings)
© 2013 - 2014 CrossFit Omnia, All Rights Reserved
Website by Studio Hippo