• 720-449-CFIT

WOD

WOD for 8/23/17

By CrossFitOmnia | In Uncategorized | on August 23, 2017

A. Hang Power Clean (EMOM 3)
– 3 @ 70%

B. Clean Pull (EMOM 3)
– 3 @ 80%

C. Back Squat (every 2 minutes for 6 minutes)
– 5 @ 75%

D. For Time:
21-15-9
– Deadlift (185/130)(315/225)
– Box Jump (24/20)(30/24)

**Time domain for this workout should be somewhere between 5-10 minutes. Chose a deadlift weight accordingly.

Additional Conditioning:
1. Gymnastics Conditioning
– 21 Strict HSPU
*rest 1 min
– 18 Strict HSPU
*rest :45
– 15 Strict HSPU
*rest :30
– 12 Strict HSPU
*rest :15
– 12 Strict HSPU

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