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WOD

WOD for 8/30/17

By CrossFitOmnia | In Uncategorized | on August 30, 2017

A. Push Press (ever 2 minutes for 10 minutes)
– 3×5 @ 70%
– 2×5 @ 75%

B. AMRAP 5
– 500m Run or 50/35 Calorie Row
– AMRAP Macho Man (95/65)(135/95)
**rest 5:00**
C. AMRAP 5
– 400m Run or 35/25 Calorie Row
– AMRAP Macho Man (135/95)(155/105)
**rest 5:00**
D. AMRAP 5
– 300m Run or 20/15 Calorie Row
– AMRAP Macho Man (155/105)(185/135)

“Macho Man” – 3 P. Cleans, 3 Front Squats, 3 Push Jerks
– You cannot squat clean the 3rd PC as the 1st FS.

With the Push Jerk being the most challenging movement of the three and also the biggest limiting factor, choosing a weight that athletes could do 20+ repetitions, 15+ repetitions, and 10+ repetitions respectively when totally fresh will help ensure the proper stimulus for the workout.

Additional Conditioning:
1. Power Clean
– 3×5 @ 70%
– 2×3 @ 75%

2. Power Jerk
– 3 x 5 @ 70%
– 2 x 3 @ 75%

3. Gymnastics Conditioning
3 Sets* of:
7 Strict C2B
7 Kipping Pull-ups
7 Bar Muscle-Ups
rest as needed between sets
*the goal is to complete the entire
giant-set without coming off the bar

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