• 720-449-CFIT

WOD

WOD for 9/15/17

By CrossFitOmnia | In Uncategorized | on September 15, 2017

A. Clean & Jerk (every 90 seconds for 7.5 min)
– 2 @ 60%
– 2 @ 70%
– 2 @ 75%
– 2 @ 80%
– 1 @ 85%

B. Front Squat (ever 2 minutes for 10 minutes)
– 5 @ 75%

C. 21-15-9 (12 minute cap)
– Squat Snatch (95/65)
– Chest to Bar Pull-ups

Scaling Options for WOD
Option B: 15-12-9
– Power Snatch (95/65)
– Overhead Squats (95/65)
– Chest to Bar Pull-ups

Option C: 15-12-9
– Power Snatch (75/55)
– Overhead Squats (75/55)
– Pull-ups

Looking to choose a weight on the barbell that athletes could complete 15+ snatches and chest to bar pull-ups unbroken when completely fresh. Stimulus here is to complete the work in under 12 minutes. Choose an option/weights to complete within the time cap.

Additional Conditioning:
1. Clean Grip Dead Lift
– 5 x 5 @ 90%
*3 second pause in power position

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

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