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WOD

WOD for 1/30/17

By CrossFitOmnia | In Uncategorized | on January 30, 2017
A. Snatch (EMOM 5 then every 90 seconds for 7.5 min)
– 1 @ 60%
– 1 @ 70%
– 1 @ 75%
– 1 @ 80%
– 1 @ 85%
– 1 @ 90%
– 1 @ 95%
– 1 @ 80%
– 1 @ 85%
– 1 @ 95%
 
B. 21-15-9
– Wall Balls (20/14)
– Pull Ups (C2B)
– Thrusters (95/65)
– Box Jump-Overs (24/20)
– Kettlebell Swings (53/35)
 
Additional Conditioning:
1. Front Squat
– 3 @ 60%
– 3 @ 70%
– 3 @ 75%
– 3 @ 80%
– 2 @ 85%
– 3 x 1 @ 90%
 
2. Snatch Pull
– 3 @ 100%
– 3 x 2 @ 105%
 
3. Gymnastics Conditioning
– 6×6 Muscle-ups
**Rest 1:00 between sets
 
4. Midline Conditioning
30 Weighted Hip Extensions – You choose the weight
3 min D-Ball Hold in front of body (150/100)
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