• 720-449-CFIT

WOD

WOD for 1/2

By CrossFitOmnia | In Uncategorized | on January 2, 2017
A. Hang Snatch – from mid-thigh (every 90 seconds for 7:30)
– 3 @ 60%
– 3 @ 65%
– 3 x 3 @ 70%
 
B. Back Squat (every 90 seconds for 9 min)
– 5 @ 78%
– 1 @ 83%
– 5 @ 78%
– 1 @ 86%
– 5 @ 78%
– 1 @ 89%
 
C. For Time:
– 800m Run (2000m Row)
– 42 Thrusters (75/55)(95/65)
– 42 Pull-ups (C2B)
– 600m Run (1000m Row)
– 30 Thrusters (75/55)(95/65)
– 30 Pull-ups (C2B)
– 400m Run (500m Row)
– 18 Thrusters (75/55)(95/65)
– 18 Pull-ups (C2B)
 
Additional Conditioning
1. Snatch Pull
– 4 x 3 @ 105%
 
2. Gymnastics Conditioning
Choose one of the following:
A. 4 sets of 10 unbroken muscle-ups
B. 5 sets of 8 unbroken muscle-ups
C. 6 sets of 6 unbroken muscle-ups
D. 7 sets of 5 unbroken muscle-ups
**Rest as needed between sets
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