• 720-449-CFIT

WOD

WOD for 4/5

By CrossFitOmnia | In Uncategorized | on April 5, 2017
A. Power Clean + Front Squat (EMOM 5)
– 2+2 @ 60%
– 2+2 @ 65%
– 2+2 @ 70%
– 2x 2+2 @ 75%
 
B. Back Squat (Every 90 seconds for 7.5 min)
– 4 @ 60%
– 4 @ 65%
– 4 @ 70%
– 2 x 4 @ 75%
 
C. For time:
– 100 Wallballs
– 75 Sit Ups (GHD)
– 50 Calorie Row
– 25 Power Snatch (95/65)(135/95)
 
Additional Conditioning
 
1. Clean Pull
– 5 @ 80%
– 3 x 5 @ 85%
 
2. 4 Sets*:
– 3 Weighted C2B
– 3 Kipping C2B
-= 3 Bar MU
Rest as needed between sets
*The goal is to complete the entire giant-set without coming off the bar. Use a DB between legs and drop weight after 3 reps without coming off bar. “
 
3. Bike Conditioning
3×4:00 on; 1:00 off
© 2013 - 2014 CrossFit Omnia, All Rights Reserved
Website by Studio Hippo