• 720-449-CFIT

WOD

WOD for 7/5/17

By CrossFitOmnia | In Uncategorized | on July 5, 2017

A. Power Clean + Front Squat (Every 90 seconds for 7.5 min)
– 2+2 @ 60%
– 2+2 @ 65%
– 3 x (2+2) @ 70%

B. Front Squat (every 90 seconds for 9 Min)
– 3 @ 75%
– 1 @ 80%
– 3 @ 75%
– 1 @ 83%
– 3 @ 75%
– 1 @ 85%

C. 5RFT:
“X” Thrusters
200m Run
– RD 1: 15 Reps (75/55)(115/80)
– RD 2: 12 Reps (95/65)(135/95)
– RD 3: 9 Reps (135/95)(155/105)
– RD 4: 6 Reps ((155/105)(185/135)
– RD 5: 3 Reps (185/135)(205/145)
*Change weights after each round

Additional Conditioning:
1. Halting Clean Deadlift
– 5×5 @ 75%
*To Power Position with 3 sec pause

2. Gymnastics Conditioning
– 4×18 C2B Pull-ups
Rest :30 between

C. Rowing Conditioning
10 Rounds:
25 calories
Rest :45 between rounds

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