• 720-449-CFIT

WOD

WOD for 8/18/17

By CrossFitOmnia | In Uncategorized | on August 18, 2017

A.. Clean and Jerk (every 90 seconds for 9 minutes)
– 2 @ 70%
– 2 @ 75%
– 2 @ 80%
– 1 @ 85%
– 1 @ 90%
– 1 @ 95%

B. Front Squat (Every 2 minutes for 10 minutes)
– 4 @ 85%

C. 3 Rounds for time:
– 500m Row or 400m run
– 12 Burpees
– 21 Box Jumps (24/20)

Additional Conditioning:
1. Clean Pull
– 4 x 2 @ 110%

2. Gymnastics Conditioning
Strict Deficit Handstand Push-ups:
6 Strict
rest 1:00
5 Strict
rest :45
4 Strict
rest :30
3 Strict
rest :15
2 Strict

© 2013 - 2014 CrossFit Omnia, All Rights Reserved
Website by Studio Hippo