• 720-449-CFIT

WOD

WOD for 2/6/17

By CrossFitOmnia | In Uncategorized | on February 6, 2017
A. Snatch – 10 Minutes to find a heavy single
– Then 85% of Heavy Single
– Then 90% of HS
**When the program calls for a heavy single, it should be a heavy single for the day. You should take single attempts up to what is a heavy single attempt for the day & limit yourself to 2 or 3 attempts at the heavier weights.
 
B.. Front Squat — 10 Minutes to find a heavy single
– Then 85% of Heavy Single
– Then 90% of HS
 
C. 21-15-9:
– Squat Snatch (115/80)
– Pull-Ups (CTB)
 
Additional Conditioning
1. Snatch Pull
– 4 x 2 @ 105%
 
2. Gymnastics Conditioning
– 5 x 60% of best unbroken MU set (5×7) Muscle ups
**rest 1 minute between sets – 5x 60% of your best unbroken
 
3. EMOM 20:
Odd: 20/18 Calorie Bike
Even: 18 GHDSU
© 2013 - 2014 CrossFit Omnia, All Rights Reserved
Website by Studio Hippo