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WOD

WOD for 3/7

By CrossFitOmnia | In Uncategorized | on March 7, 2016

A1. EMOM 6
– Snatch High-Pull + Hang Snatch (below knee) + Snatch (1+1+1) **Start at 60% and work up to 90-95%
1 Min rest
A2. EMOM 4
– 4 Snatch Pull (90-95%)
1 Min Rest
A3. EMOM 4
– 3 Halting Snatch Deadlift (95%)
**pause and knee for 2 seconds and return to ground

B. AMRAP 6 (increasing ladder 1/1, 2/2, 3/3, etc)
– Muscle up (1 pull Up/ 1 Dip per MU)
– Squat snatch (95/65)(Comp 135/95)

**Rest 3 minutes**

C. AMRAP 6 (increasing ladder 1/1, 2/2, 3/3, etc)
– HSPU
– Front squat (95/65)(Comp 155/105)

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