• 720-449-CFIT

WOD

WOD for 8/25/17

By CrossFitOmnia | In Uncategorized | on August 25, 2017

A. Snatch or Clean and Jerk (every 90 sec for 12 minutes)
– 2 @ 60%
– 2 @ 65%
– 2 @ 70%
– 5×1 @ 75%

B. Front Squat (every 2 minutes for 6 minutes)
– 5 @ 70%

C. 3 Rounds for time
10 Pull Ups (C2B)
10 Front Squats (135/95)(185/135)
10 Burpees (bar facing)

In today’s triplet, intensity is the name of the game. Having the correct weight on the barbell and picking an appropriate gymnastics piece will allow each individual to hit the intended stimulus. Barbell weight should be something athletes could complete 15-20+ repetitions unbroken when fresh. First round should be unbroken without a doubt. On the Chest to Bar Pull-ups, athletes should also be able to complete 10 repetitions unbroken if they needed to.

Modifications for Pull Ups:
Cut Repetitions Down to 5 or 7.
Chin Over Bar Pull-ups
Jumping Chest to Bar Pull-ups
Ring Rows (Feet Elevated for Increased Difficulty)

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