• 720-449-CFIT

WOD

WOD for 12/14

By CrossFitOmnia | In Uncategorized | on December 14, 2016
A. Clean & Jerk (every 90 seconds for 9 min)
– 3+1 @ 60%
– 3+1 @ 65%
– 3+1 @ 70%
– 3+1 @ 75%
– 2 x (3+1) @ 80%
 
B. Front Squat (every 90 seconds- 2 min for 4 sets)
– 5 @ 70%
– 3 x 5 @ 75%
 
C. AMRAP 15
– 5 Pull Ups (Comp Strict)
– 10 Push-Ups
– 15 Russian Kettlebell Swings – (72/53)(105/72)
– 20 Double Unders
 
Additional Conditioning
1. Full Circle
– 1500m Row
– 100 DU
– 50 Calorie Bike
– 100 DU
– 1500m Row
 
2 Additional Gymnastics Conditioning
3 Legless Rope Climbs w/ weight vest (20/14)
Rest 2:00
3 Legless Rope Climbs w/ weight vest (20/14)
Rest 2:00
3 Legless Rope Climbs w/ weight vest (20/14)
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