• 720-449-CFIT

WOD

WOD for 2/3/17

By CrossFitOmnia | In Uncategorized | on February 3, 2017
A. Back Squat
– 2 @ 60%
– 2 @ 70%
– 2 @ 75%
– 2 @ 80%
– 2 @ 85%
– 1 @ 90%
– 1 @ 95%
 
B. Ascending Ladder for 8 Minutes:
– 3 Clean & Jerks (95/65)(135/95)(155/105)
– 3 Bar Facing Burpee
– 6/6, 9/9…
 
C. Gymnastics Conditioning
– 8×3 HSPU (Strict Deficit)
(Comp extra: 3×8 Kipping Deficit HSPU)
 
Additional Conditioning
1. 3RFT:
20 Calorie Row
20m Prowler (275/185)
20m Handstand Walk
20 D-Ball Shoulders (100/80)
 
2. Snatch
– 2 @ 60%
– 2 @ 70%
– 2 @ 75%
– 2 @ 80%
– 1 @ 85%
– 1 @ 90%
– 1 @ 95%
 
3. Clean & Jerk
– 2+1 @ 60%
– 2+1 @ 70%
– 2+1 @ 75%
– 2+1 @ 80%
– 1 @ 85%
– 1 @ 90%
– 1 @ 95%
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