• 720-449-CFIT

WOD

WOD for 9/8/17

By CrossFitOmnia | In Uncategorized | on September 8, 2017

A. Power Clean + Power Jerk (Every 90 sec for 6 minutes)
– 3 @ 60%
– 3 @ 70%
– 2×3 @ 75%

B. 12 minutes to find a heavy front squat

C. For Time:
– 800 Meter Run
– 30/21 Calorie Row
– 25 Bar Facing Burpees
– 20 Clusters (115/80)

Additional Conditioning:

1. Clean Grip Dead Lift
– 5×5 @ 85%
*3 second pause in power position

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

© 2013 - 2014 CrossFit Omnia, All Rights Reserved
Website by Studio Hippo