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WOD

WOD for 1/25/17

By CrossFitOmnia | In Uncategorized | on January 25, 2017
A. Clean & Jerk (9.5 min)
– 1 @ 60% (1 min)
– 1 @ 70% (1 min)
– 1 @ 75% (1 min)
– 1 @ 80% (90 seconds)
– 1 @ 85% (90 seconds)
– 1 @ 90% (90 seconds)
– 1 @ 80% (1 min)
– 1 @ 80% (1 min)
 
B. Back Squat (8.5 Min)
– 2 @ 60% (1 min)
– 2 @ 70% (1 min)
– 2 @ 75% (1 min)
– 2 @ 80% (1 min)
– 2 @ 85% (90 seconds)
– 2 @ 90% (90 seconds)
– 2 @ 90% (90 seconds)
 
C. 2 RFT:
– 10 1-arm KB Snatch (53/35) (DBS 70/50 (5/side))
– 20m 1-arm OH Walking lunge (right arm)
– 10 1-arm KB Snatch (53/35) (DBS 70/50 (5/side)
– 20m 1-arm OH Walking lunge (left arm)
– 50 Sit ups (GHD)
 
Additional Conditioning:
1. Clean Pull
– 3 @ 95%
– 4 x 3 @ 100%
 
2. EMOM x5:
Min 1: 15 Cleans (245/165#)
Min 2: Rest
Min 3: 12 Cleans (265/185#)
Min 4: Rest
Min 5: 9 Cleans (285/205#)
 
3. Gymnastics Conditioning
3RFT:
:40 Max Pistols
:20 Rest
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