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WOD

WOD for 10/23/17

By CrossFitOmnia | In Uncategorized | on October 23, 2017

A. Power Snatch (15 Minutes)
– 3 Reps @ 50%
– 3 Reps @ 55%
– 2 Reps @ 60%
– 2 Reps @ 65%
– 1 Rep @ 70%
– 1 Rep @ 75%

then

– 5×1 to build to a heavy single

B. Back Squat 2 Rounds: (every 2 minutes for 12 minutes)
– 5 Reps @ 78% (80)
– 3 Reps @ 82% (84)
– 1 Rep @ 86% (92)

C. Isabel: For Time
– 30 Power Snatches (135/95)(185/135)

Additional Conditioning:
1. Ring Muscle-Ups
3 Rounds:
40% 45 of Max Unbroken Muscle-ups
30% 35 of Max Unbroken Muscle-ups
20% 25 of Max Unbroken Muscle-ups
*Rest as little as needed between unbroken sets and rest 2:00 between rounds

2. Bike Conditioning
3 Rounds:
:30 on / :30 off
1:00 on / 1:00 off
1:30 on / :30 off

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