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WOD

WOD for 4/21/17

By CrossFitOmnia | In Uncategorized | on April 21, 2017
A. Front Squat (every 2 minutes)
– 5 x 5 @ 80%
 
B. Gymnastics Conditioning
6 HSPU (Strict/Deficit)
Rest 1:00
6 HSPU (Strict/Deficit)
Rest :45
5 HSPU (Strict/Deficit)
Rest :30 rest
4 HSPU (Strict/Deficit)
Rest :15
4 HSPU (Strict/Deficit)
 
C. For Time: 21-15-9
– Jerks (135/95)(155/105)
– Pull Ups (C2B)
 
Additional Conditioning:
 
1. 6 RFT:
6 D-Ball Shoulders (150/100)
12 Calorie Bike
 
2. Snatch
– 3 @ 60%
– 3 @ 65%
– 3 @ 70%
– 3 @ 75%
– 2 @ 80%
– 3 x 1 @ 85%
 
3. Clean & Jerk
– 2+1 @ 60%
– 2+1 @ 70%
– 2+1 @ 75%
– 2 @ 80%
– 3 x 1 @ 85%
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