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WOD

WOD for 9/13/17

By CrossFitOmnia | In Uncategorized | on September 13, 2017

A. Jerk from Rack (every 90 seconds for 9 minutes)
– 2 @ 65%
– 2 @ 70%
– 2 @ 75%
– 2 @ 80%
– 2 x 1 @ 85%

B. AMRAP 5:
– 50 Wall Ball Buy-In
– 12 Deadlifts (185/135)
– 12 Bar Facing Burpees
**Rest 5:00

C. AMRAP 5:
– 35 Wall Ball Buy-In
– 9 Deadlifts (225/155)
– 9 Bar Facing Burpees
**Rest 5:00

AMRAP 5:
– 20 Wall Ball Buy-In
– 6 Deadlifts (275/185)
– 6 Bar Facing Burpee

Additional Conditioning:
1. Push Press
– 2 x 5 @ 75%
– 2 x 3 @ 80%

2. Romanian Deadlift
– 5 @ 60%
– 5 @ 65%
– 3 x 5 @ 70%
*Percentages are off Back Squat 1R

3. Gymnastics Conditioning
4 Sets* of:
4 Weighted Chest to Bar Pull-ups
4 Kipping Chest to Bar Pull-ups
4 Bar Muscle-Ups
rest as needed between sets
*The goal is to complete the entire
giant-set without coming off the bar. Use a
dumbbell between legs and drop weight after
third rep without coming off the bar.”

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