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WOD

WOD for 11/6/17

By CrossFitOmnia | In Uncategorized | on November 6, 2017

A. Every 90 seconds for 10:30
– Hang Squat Snatch + Squat Snatch
**Drop between repetitions. Building in weight

B. Every 2 minute for 12 minutes- Back Squat
– 3 Reps @ 84%
– 2 Reps @ 88%
– 1 Rep @ 92%
– 3 Reps @ 84%
– 2 Reps @ 88%
– 1 Rep @ 92%

C. AMRAP 7 – Ascending Ladder of 3s
3 Thrusters (95/65)(115/80)
3 Bar Facing Burpee (Burpee Box Jump Overs (24/20))
6 Thrusters, 6 Burpee
9 Thrusters, 9 Burpee

Additional Conditioning:
1. Pause Overheat Squat + Snatch Balance
– 5×1
**Build to a moderate single

2. Deficit Pausing Snatch Deadlift
– 5 x 2 @ 100%
*2 Second pause just below knee. Stand on a 2″ Riser

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

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