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WOD

WOD for 10/5

By CrossFitOmnia | In Uncategorized | on October 5, 2015

A. Every 90 seconds for 4.5 minutes (3 sets):
– 4 Snatch Push Press + Overhead Squat with Pause
**perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps

B. Every 90 seconds for 9 minutes (6 sets):
– 3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 65-80% of 1RM
*pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position

C. Every 90 Seconds for 4.5 minutes (3 sets) of:
– 10 Push Press

D. Four sets for max reps of:
– 45 seconds of Handstand Push ups (Comp Strict)
*Rest 15 seconds
– 45 seconds of Pull Ups (Comp Strict)
*Rest 15 seconds
– 45 seconds of Ring Dips (Comp Strict)
* Rest 15 seconds
– 45 seconds of Double-Unders
*Rest 15 seconds

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