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WOD

WOD for 1/27/17

By CrossFitOmnia | In Uncategorized | on January 27, 2017
A. Front Squat
– 2 @ 60%
– 2 @ 70%
– 2 @ 75%
– 2 @ 80%
– 2×2 @ 85%
 
B. 2 Rounds:
– 21 OHS (75/55)(95/65)
– 21 Pull-ups (C2B)
– 21 Power Snatch (75/55)(95/65)
– 21 Over-the-Bar Burpees
 
Additional Conditioning
1. Snatch
– 2 @ 60%
– 2 @ 70%
– 2 @ 75%
– 2 @ 80%
– 2×2 @ 85%
– 2x 1 @ 90%
 
2. Clean & Jerk
– 2 + 1 @ 60%
– 2 + 1 @ 70%
– 2 + 1 @ 75%
– 2 + 1 @ 80%
– 2 (2 + 1) @ 85%
– 2 x 1 @ 90%
 
3. Burner Conditioning
3RFT:
30-24-18 OHS (95/65)
15-12-9 Over-the-Bar Burpees
 
4. Gymnastics Conditioning
10-9-8-7-6-5-4-3-2-1 Strict C2B Pull-ups
10m Handstand Walk between sets
 
5. For Time:
– 15 Power Snatch (165/115)
– 800m Run
– 12 Power Snatch
– 600m Run
– 9 Power Snatch
– 400m
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