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WOD

WOD for 4/14/17

By CrossFitOmnia | In Uncategorized | on April 14, 2017
A. Clean & Jerk (every 90 seconds 9 minutes)
– 2+1 @ 60%
– 2+1 @ 70%
– 2x (2+1) @ 75%
– 2×3 @ 80%
 
B. Front Squat (Every 90 seconds for 9 minutes)
– 5 @ 60%
– 5 @ 65%
– 5 @ 70%
– 3×5 @ 75%
 
C. 4 Rounds for time:
– 300m run or 20 cal row (18 Calorie Bike)
– 12 Clean and Jerks (95/65)(135/95)
– 15 Pull Ups (6 Muscle-ups)
 
Additional Conditioning:
 
1. Snatch
– 3 @ 60%
– 3 @ 65%
– 3 @ 70%
– 2×3 @ 75%
– 2x 3 @ 80%
 
2, For time 30-20-10
– DB Thrusters (50/35)
– TTB
 
3. Gymnastics Conditioning
6 Strict Deficit HSPU
Rest 1:00
6 Strict Deficit HSPU
Rest :45
5 Strict Deficit HSPU
Rest :30
4 Strict Deficit HSPU
Rest :15
3 Strict Deficit HSPU
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