• 720-449-CFIT

WOD

WOD for 1/9

By CrossFitOmnia | In Uncategorized | on January 9, 2017
A. Snatch (EMOM for 1st 4 rds then every 90 sec for 2nd 4rds)
– 2 @ 60%
– 2 @ 65%
– 2 @ 70%
– 2 @ 75%
– 4 x 2 @ 80%
 
B. Back Squat (every 90 seconds for 9 minutes)
– 5 @ 80%
– 1 @ 85%
– 5 @ 80%
– 1 @ 88%
– 5 @ 80%
– 1 @ 91%
 
C. For Total Time
30-20-10:
– Pull-ups
– Cals Row
Directly into…
30-20-10:
– Shoulder to Overhead (95/65)(135/95)
– Jumping Lunges (15/side)
 
Additional Conditioning:
1. Snatch Pull
– 3 x 3 @ 105%
– 3 x 2 @ 110%
 
2. Gymnastics Conditioning
– 3×3 Legless Rope Climbs, for time
**Rest 2:00 between sets
– 3×6 Rope Climbs, for time
**Rest 2:00 between sets
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