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WOD

WOD for 1/13/17

By CrossFitOmnia | In Uncategorized | on January 13, 2017
A. Snatch (every 90 seconds for 10.5 minutes)
– 3 @ 65%
– 3 @ 70%
– 3 @ 75%
– 2 @ 80%
– 2 x 1 @ 85%
– 1 x 90%
 
B. Clean & Jerk (every 90 seconds for 10.5 minutes)
– 3 + 1 @ 65%
– 3 + 1 @ 70%
– 3 + 1 @ 75%
– 2 + 1 @ 80%
– 2 x 1 @ 85%
– 1 @ 90%
 
C. 5 Rounds for Time
– 15 Burpees
– 50 Double-unders (75 Singles)
 
Additional Conditioning
1. 5RFT:
– 7 Man Makers* (50/35#)
– 7 D-Ball Shoulders (150/100#)
– 7 Bar Muscle-ups
*1 Man Maker = Burpee with dumbbells to overhead, no jump required
 
2. Back Squat
– 4 @ 82%
– 1 @ 86%
– 4 @ 82%
– 1 @ 89%
– 4 @ 82%
– 1 @ 92%
 
3. AMRAP 5:
– Power Snatch (115/80)(135/95)(165/115)
AMRAP 4:
– Bike for Calories
AMRAP 3:
– Power Snatch
AMRAP 2:
– Bike for Calories
 
4. Gymnastics Conditioning
EMOMx10:
:10 L-Sit + 10 Pistols (5/side)
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