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WOD

WOD for 11/20/17

By CrossFitOmnia | In Uncategorized | on November 20, 2017

A. Snatch (15 minutes)
7 Sets (Building to a Heavy):
– Power Snatch + Low Hang Squat Snatch + Overhead Squat
**Then**
Heavy Single Snatch
3×1 (Between 85-92%)

B AMRAP 15:
– 60 Double Unders
– 30/21 Calorie Row or Bike or 400m Run
– 15 Overhead Squats (115/80)(155/105)

Additional Conditioning:
1. Pausing Snatch Deadlift + Snatch High Pull
1×2 Reps @ 80%
1×2 Reps @ 85%
3×2 Reps @ 90%
2 second pause just off floor & at pockets. Return bar to ground, then full snatch high pull.

2. EMOM 10
– 1 Box Squat
*Set box height for just below parallel

3. Ring Muscle-Ups
3 x AMRAP 2:00:
– Strict Ring MU
*Rest 1:00 between rounds

OR RX
4. Ring Muscle-Ups
3 Rounds:
25% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
45% of Max Unbroken Muscle-ups
Rest as little as needed between unbroken sets and rest 2:00 between rounds.”

5. Overhead Squat
– 5×3

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