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WOD

WOD for 12/16

By CrossFitOmnia | In Uncategorized | on December 16, 2016

A. Snatch (Every 90 seconds for first 4 rounds, then EMOM for last 5 rounds – 11 minutes total)

– 3 @ 65%
– 3 @ 70%
– 3 @ 75%
– 2 @ 80%
– 1 @ 85%
– 1 @ 90%
– 3 x 1 @ 80%
 
B. Clean & Jerk (Every 90 seconds for first 4 rounds, then EMOM for last 5 rounds – 11 minutes total)
– 2 + 1 @ 65%
– 2 + 1 @ 70%
– 2 + 1 @ 75%
– 2 @ 80%
– 1 @ 85%
– 1 @ 90%
– 3 x 1 @ 80%
 
C. AMRAP 15:
– 12 Box Jumps (24/20)(30/24)
– 9 Power Snatch (95/65)(135/95)
– 6 Bar Muscle-Ups (6 PU/6 Box Dips)
 
Additional Conditioning:
1. Back Squat
– 8 x 3 @ 83%
 
2. 5 RFT:
– 10-8-6-4-2 D-Ball Shoulders (150/100)
– 50′ Handstand Walk
– 20-16-12-8-4 Pistols
– 50′ Handstand Walk
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