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WOD

WOD for 3/15/17

By CrossFitOmnia | In Uncategorized | on March 15, 2017
Workout for 3/15
 
A. Clean & Jerk (EMOM for 3, then 90 seconds for last 3 sets)
– 2 @ 60%
– 2 @ 65%
– 2 @ 70%
– 2 @ 75%
– 2×2 @ 80%
 
B. Front Squat
– 3×3 @ 80%
 
For Time:
– 10 Jerks (115/80)(165/115)(205/145)
– 20 Air Squats (Pistols 10 each side)
– 30 sit ups (GHD)
– 40 Wallballs (20/14)
– 150 Ft bear crawl (50′ HS Walk)
– 60 Calorie Row
– 150 Ft bear crawl (50′ HS Walk)
– 40 Wallballs (20/14)
– 30 Sit Ups (GHD)
– 20 Air Squats (Pistols 10 each side)
– 10 Jerks
 
Additional Conditioning:
 
1. Clean Pull
– 4×4 @ 85%
 
2. Gymnastics Conditioning
3 RFT:
– 12 Strict C2B
– 12 C2B
– 12 Bar MU
Rest 1:00 between rounds
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