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WOD

WOD for 1/6

By CrossFitOmnia | In Uncategorized | on January 6, 2017
A. Snatch (every 90 seconds for 7.5 min then every min for 3)
– 4@ 65%
– 4@ 70%
– 4@ 75%
– 2 x 3 @ 80%
– 3 x 1 @ 85%
 
B. Clean & Jerk (every 90 seconds for 7.5 min)
– 3+1 @ 65%
– 3+1 @ 70%
– 3+1 @ 75%
– 2 x (2+1) @ 80%
 
C. For Time
– 10 Ring MU (10 PU/10 Dips)
– 150 DU (200 Singles)
– 20 Squat Snatch (115/80)(155/105)
– 150 DU
– 10 Ring MU
 
Additional Conditioning:
1, 5RFT:
50′ Yoke Carry – you choose the weight
5 Over-the-Yoke Burpees
 
2. Back Squat
– 4 @ 79%
– 1 @ 84%
– 4 @ 79%
– 1 @ 87%
– 4 @ 79%
– 1 @ 90%
 
3. Gymnastics Conditioning
7×4 Deficit HSPU (first rep strict + 3 kipping)
You choose the deficit
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