• 720-449-CFIT

WOD

WOD for 4/12/17

By CrossFitOmnia | In Uncategorized | on April 12, 2017
A. Power Clean + Front Squat (every 90 seconds for 7.5 min)
– 2+3 @ 60%
– 2+3 @ 65%
– 2+3 @ 70%
– 2x(2+3) @ 75%
 
B. Clean Pull (every 90 seconds for 6 minutes)
– 5 @ 85%
– 3 x 5 @ 90%
 
C. DT
5 Rounds:
– 12 Deadlifts (155/105)
– 9 Hang Power Cleans (155/105)
– 6 Push Jerks (155/105)
 
Additional Conditioning
 
1. Back Squat
– 4 @ 60%
– 4 @ 65%
– 4 @ 70%
– 4 @ 75%
– 3x 4 @ 80%
 
2. Gymnastics Conditioning
4 Sets:
4 Weighted C2B
4 Kipping C2B
4 Bar MU
Rest as needed between sets
 
3. Bike Conditioning
EMOMx10: 10 Cals for time
 
4. Midline
D-Ball Bear hug hold – accumulate 3:00 (150/100)
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