• 720-449-CFIT

WOD

WOD for 9/1/17

By CrossFitOmnia | In Uncategorized | on September 1, 2017

A. 12 minutes to build to a heavy Clean and Jerk

B. Front Squat (Every 90 seconds for 7.5 minutes)
– 4 @ 75%

C. Amanda: For Time: 9 – 7 – 5 (10 min cap)
– Ring Muscle-Ups
– Squat Snatches (135/95)

Scaling Options:
1. 7-5-3
– Ring Muscle Ups
– Squat Snatch

2. 9-7-5
– Burpee Chest to Bar Pull-ups
– Power Snatch

3. 9-7-5
– Burpee Pull-ups
– Power Snatch

4. 9-7-5
– Burpees
– Ring Rows
– Power Snatch

Additional Conditioning:

1. Clean Grip Deadlift (EMOM 4)
– 2 @ 110%
*3 second pause in power position

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

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