Omnis Crossfit Little Rock Daily WOD

Omnis CrossFit – CrossFit

Power Clean (3-3-2-1-1-1)

3 @ 70%

3 @ 75%

2 @ 80 %

1 @ 85%

1 @ 90%

1 @ 95% (maximum of 3 attempts)

Use LAST 1 RM attempt weight for %

Squat Clean (3-3-2-1-1-1)

3 @ 70%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

If no history for squat clean, use last power clean 1 RM

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Rx is Squat Cleans

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