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WOD

WOD for 3/13/17

By CrossFitOmnia | In Uncategorized | on March 13, 2017
A Snatch (EMOM 3 then every 90 seconds for last 3 sets)
– 2 @ 60%
– 2 @ 65%
– 2 @ 70%
– 2 @ 75%
– 2X2 @ 80%
 
B. Back Squat (every 90 seconds)
– 3X3 @ 80%
 
C. For Time:
3 Rounds For Time:
– 3 Power Snatches (95/65) (135/95)
– 5 OHS (95/65) (135/95)
– 7 Ring Muscle-ups (7 PU/7 Dips)
 
**Rest 3:00**
 
3 Rounds For Time:
– 9 Power Cleans (95/65) (135/95)
– 12 Front Squats (95/65) (135/95)
– 15 Pull ups (C2B)
 
Additional Conditioning:
1. Snatch Pull
– 4×4@ 85%
 
2. Gymnastics Conditioning
– 4×9 Muscle-ups
**1:00 of easy rowing between sets**
 
3. Midline
3 Super Sets of:
– 20 Meb Ball GHDSU (20/14)
– 20 Snatch Grip Weighted Hip Extensions
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