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WOD

WOD for 10/2

By CrossFitOmnia | In Uncategorized | on October 2, 2017

A. Squat Snatch – EMOM 12 (3 Rounds)
– Minute 1 – 3 Reps @ 75%
– Minute 2 – 2 Reps @ 80%
– Minute 3 – 1 Rep @ 85%
– Minute 4 – Rest

B. AMRAP 18:
– 12 Cal row or 150m Run (18 Cal Bike)
– 15 Wall Balls (20/14)
– 12 Dumbbell Snatches (50/35)(70/50)
– 9 Toes to Bar

Additional Conditioning:
1. Back Squat – 2 Rounds:
– 7 Reps @ 74%
– 5 Reps @ 78%
– 3 Reps @ 82%
**Rest 2:00 between each set of squats

2. Ring Muscle-Up Test
– Max Reps – 1 attempt

3. Pause Overhead Squat
Build to a Moderate Single- 3 second pause

4. Pausing Snatch Deadlift
– 5 x 2 @ 95%
**2 Second pause just below knee

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