• 720-449-CFIT

WOD

WOD for 1/4

By CrossFitOmnia | In Uncategorized | on January 4, 2017
A. Hang Sq. Clean (every 90 seconds for 7.5 min)
– 3 @ 60%
– 3 @ 65%
– 3×3 @ 70%
 
B. Front Squat (every 90 seconds for 9 minutes)
– 3 @ 78%
– 1 @ 83%
– 3 @ 78%
– 1 @ 85%
– 3 @ 78%
– 1 @ 87%
 
C.21-15-9:
– Power Snatch (75/55)(95/65)
– Wallballs (20/14)(30/20)
 
Additional Conditioning
 
1. Jerks
– 3 @ 60%
– 3 @ 70%
– 3 @ 75%
– 2 x 3 @ 80%
 
2. Clean Pull
– 4 x 3 @ 105%
 
3. Tri Sprint Intervals
6 Rounds of: AMRAP 4:
– 30/20 Calorie Row
– 20/15 Calorie Assault Bike
– AMRAP of 10m Shuttles in remaining time
**Rest 4 mins between rounds
 
4. Gymnastics Conditioning
For Time:
10 Legless Rope Climbs + 10 Regular Rope Climbs
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