• 720-449-CFIT

WOD

WOD for 12/1/17

By CrossFitOmnia | In Uncategorized | on December 1, 2017

A. HandStand Push Up
4 Rounds:
– :30 sec Strict HSPU (Strict Deficit HSPU (5″/3″))
**Rest :30 second
– :30s Max Kipping HSPU (Deficit HSPU (5″/3″))
**Rest 1:30 between rounds
**If you are working on your HSPU with Ab Mats add more ab mats to do strict, then remove ab mats for kipping. If you are working on HSPU on a wall, do a 30 sec HS Hold for the first part then do Max HSPU off a box for the 2nd one

B. AMRAP 15:
– 4 Bar Muscle-Ups (Scale to 6 Strict PU or 8 Kipping)
– 8 Front Squats (115/80)(155/105)
– 12 Burpee Box Jump Overs (24/20)

Additional Conditioning:
1. Power Snatch
2 Rounds, resting 2:00 between rounds:
EMOM 3:
– 5 Touch and Go Power Snatches (95/65)(155/105)
*Rest 1:00
EMOM 3:
– 4 Touch and Go Power Snatches (115/80)(175/115)
*Rest 1:00
EMOM 3:
3 Touch and Go Power Snatches (135/95)(195/130)

2. Front Squat
3×3 – 80%
3×1 – 85%

© 2013 - 2014 CrossFit Omnia, All Rights Reserved
Website by Studio Hippo