• 720-449-CFIT

WOD

WOD for 4/7/17

By CrossFitOmnia | In Uncategorized | on April 7, 2017
A. Snatch
– 3 @ 60% (1 min)
– 3 @ 65% (1 min)
– 2×3 @ 70% (90 seconds)
– 2×3 @ 75% (90 seconds)
 
B. Clean & Jerk
– 2+1 @ 60% (1 Min)
– 3 x (2+1) @ 70% (90 seconds)
– 2 x (2+1) @ 75% (90 seconds)
 
C. 3 Rounds for time:
– 10 Deadlifts (185/130)(315/225)
– 10 Burpee Box Jump Overs (24/20)
– 10 Hang Power Cleans (135/95)(185/135)
– 10 HSPU (Strict)
 
Additional Conditioning:
 
1. Gymnastics Conditioning
6 Strict Deficit HSPU
1:00 rest
5 Strict Deficit HSPU
:45 rest
5 Strict Deficit HSPU
:30 rest
4 Strict Deficit HSPU
:15 rest
3 Strict Deficit HSPU
 
2. Front Squat
– 5 @ 60%
– 5 @ 65%
– 3 x 5 @ 70%
 
3. 3RFT:
20 Cal bike
10 D-Ball Shoulders (150/100)
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