• 720-449-CFIT

WOD

WOD for 12/18

By CrossFitOmnia | In Uncategorized | on December 18, 2015

Workout for 12/18

A. EMOM 5: Front Squat
*Set 1-3 – 2 reps @ 60%, 65%, 70%
*Set 4-5 – 1 rep @ 75%, 80%

Rest one minute, and then…

Every 90 seconds for 7.5 min: Front Squat
*Set 6-10 – 1 rep @ 85%, 85-90%, 90+%, 90+%, 90+%

At 30 after the hour start a running clock. Once you complete Jackie rest 5 minutes then complete Part C. 12 Minute time cap on Jackie so if you aren’t done, stop at 12 and then start Part C at 17:00. On part C select a weight that you can go unbroken on Thrusters and try to go unbroken on pull ups if able.

B. Jackie – For Time (12 min cap)
– 1,000m Row
– 50 Thrusters (45#)
– 30 Pull ups

C. For Time:
– 18 Pull ups (Comp Unbroken C2B)
**Rest :20 seconds
– 18 unbroken Thrusters (95/65)
**Rest :20 seconds
– 15 Pull ups (Comp Unbroken C2B)
**Rest :20 seconds
– 15 unbroken Thrusters (95/65)
**Rest :20 seconds
– 12 Pull ups (Comp Unbroken C2B)
**Rest :20 seconds
– 12 unbroken Thrusters (95/65)

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