• 720-449-CFIT

WOD

WOD for 2/20/17

By CrossFitOmnia | In Uncategorized | on February 20, 2017
A. Snatch
– 2 @ 60% (1 min)
– 2 @ 70% (1 min)
– 1 @ 75% (1 min)
– 1 @ 80% (1 min)
– 1 @ 85% (90 Seconds)
– 1 @ 90% (90 Seconds)
– 1 @ 95% (90 Seconds)
– 2 x 1 @ 85% (1 min)
 
B. Front Squat
– 2 @ 60% (1 min)
– 2 @ 70% (1 min)
– 2 @ 75% (1 min)
– 2 @ 80% (90 Seconds)
– 2 @ 85% (90 Seconds)
– 1 @ 90% (90 Seconds)
 
C. 21-15-9:
– KB Thrusters (53/35) DB (55/35)
– Pull-ups (C2B)
– Calorie Row
 
Additional Conditioning:
1. Midline
– 100 GHDSU
– 100 Hip Extensions
 
2. Gymnastics Conditioning
6 Rounds, NOT for time:
0:45 (1:00) of easy Rowing
4 (6) Ring Muscle-ups
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