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WOD

Workout for 8/15/17

By CrossFitOmnia | In Uncategorized | on August 15, 2017

Kill Cliff will be at the gym tonight sampling their tasty beverages

Workout for 8/15

A. EMOM 6
3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95)(225/155)

B. Conditioning
AMRAP 3, Rest 3:00
– 21/15 Calorie Row
– 21 Erg Burpees
– Max Thrusters (75/55)(95/65)

AMRAP 3, Rest 3:00
– 18/12 Calorie Row
– 18 Erg Burpees
– Max Thrusters (95/65)(115/80)

AMRAP 3, Rest 3:00
– 15/10 Calorie Row
– 15 Erg Burpees
– Max Thrusters (115/80)(135/95)

AMRAP 3
– 12/8 Calorie Row
– 12 Erg Burpees
– Max Thrusters (135/95)(155/105)

Quick work/rest intervals today. Score is total thrusters. Making sure athletes pick the correct barbell weight and calories on the rower will ensure the proper stimulus for each AMRAP. Modifying overall rep scheme to 18-15-12-9 is an option. When fresh, athletes should be able to complete the below repetitions unbroken at each barbell:

1st: 25+ reps
2nd: 20+ reps
3rd: 15+ reps
4th: 10+ reps

Additional Conditioning:
1. Running Conditioning
3 sets of:
(4×1 min Run, rest :20)
1 minute rest between sets

2. Gymnastics Conditioning
– 21 Strict HSPU
*rest 1 min
– 18 Strict HSPU
*rest :45
– 15 Strict HSPU
*rest :30
– 12 Strict HSPU
*rest :15
– 9 Strict HSPU

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