• 720-449-CFIT

WOD

WOD for 12/2

By CrossFitOmnia | In Uncategorized | on December 2, 2016
A. Snatch (Every 90 seconds for 9 min)
– 3 @ 65
– 3 @ 70%
– 3 @ 75%
– 3 x 1 @ 80%
 
B. Clean & Jerk (every 90 seconds for 6 minutes)
– 2+1 @ 65%
– 2+1 @ 70%
– 2+1 @ 75%
– 1 @ 80%
 
C. 3 RFT:
– 800m Run
– 25 Pull-ups (c2b)
– 50′ HS Walk or 100 bear crawl
 
Additional Conditioning
1. Back Squat
– 8×3 @ 75%
 
2. EMOMx14:
Odd: Prowler Push – You choose the weight and distance
Even: D-ball Shoulder – You choose the weight and reps
© 2013 - 2014 CrossFit Omnia, All Rights Reserved
Website by Studio Hippo