• 720-449-CFIT

WOD

WOD for 12/28

By CrossFitOmnia | In Uncategorized | on December 28, 2016
A. Power Clean + Power Jerk (every 90 seconds for 7.5 min)
– 2 + 1 @ 60%
– 2 + 1 @ 70%
– 3 x (2 + 1) @ 75%
 
B. Front Squat (every 90 seconds for 9 minutes)
– 3 @ 75%
– 1 @ 80%
– 3 @ 75%
– 1 @ 83%
– 3 @ 75%
– 1 @ 85%
 
C. AMRAP 3:
– 75 DU Buy-In (75 singles) then
– 15 Deadlifts (135/95) (225/155)
– 15 Bar Facing Burpees
**Rest 3:00
D. AMRAP 3:
– 75 DU Buy-in (75 singles)
– 10 Deadlifts (185/130) (275/185)
– 10 Bar Facing Burpees
**Rest 3:00
E. AMRAP 3:
– 75 DU Buy-in (75 singles)
– 5 Deadlifts (225/155) (315/225)
– 5 Bar Facing Burpees
 
Additional Conditioning
1. Clean Pull
– 4 x 3 @ 100%
 
2. Gymnastics Conditioning
EMOM 12:
Odd: 20 GHDSU
Even: 10 Strict HSPU
© 2013 - 2014 CrossFit Omnia, All Rights Reserved
Website by Studio Hippo