• 720-449-CFIT

WOD

1/23/17

By CrossFitOmnia | In Uncategorized | on January 23, 2017
A. Snatch (EMOM 3 then every 90 seconds through 90%)
– 1 @ 60% (1 min)
– 1 @ 70% (1 min)
– 1 @ 75% (1 min)
– 1 @ 80% (90 seconds)
– 1 @ 85% (90 seconds)
– 1 @ 90% (90 seconds)
– 2 x 1 @ 80% (1 min)
 
B. The Seven (35 min cap)
7 Rounds:
– 7 Handstand Push-ups
– 7 Thrusters (95/65)(135/95)
– 7 T2B
– 7 Deadlifts 7 (185/130)(245/175)
– 7 Burpees
– 7 Kettlebell swings (53/35)(72/53)
– 7 Pull-ups
**Scaling Options with weights and reps (5s instead of 7s throughout)
 
Additional Conditioning:
1. Front Squat
– 3 @ 60%
– 3 @ 70%
– 3 @ 75%
– 3 @ 80%
– 4 x 2 @ 85%
 
2. Snatch Pull
– 3 @ 95%
– 4 x 3 @ 100%
 
3. For time with 1 bar – you change the weights
– 21 Deadlifts (275/185#)
– 15 Front Squats (225/145#)
– 9 Power Snatches (185/135#)
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