• 720-449-CFIT

WOD

WOD for 4/10/17

By CrossFitOmnia | In Uncategorized | on April 10, 2017
A. Power Snatch + OHS (every 90 seconds for 7.5 min)
– 2+3 @ 60%
– 2+3 @ 65%
– 2+3 @ 70%
– 2x (2+3) @ 75%
 
B. Back Squat (every 90 seconds for 9 minutes)
– 5 @ 60%
– 5 @ 65%
– 5 @ 70%
– 3×5 @ 75%
 
C. 27-21-15-9:
– Power Snatch (75/55)(95/65)
– Wallballs (20/14)
– 400, 300, 200, 100m run (Cal Row)
 
Additional Conditioning
1. Snatch Pull
– 5 @ 85%
– 3 x 5 @ 90%
 
2. EMOMx5:
– 4 Muscle-ups
 
3. Midline
30-20-10:
– Medball GHDSU (20/14)
– Deadlift (225/155)
© 2013 - 2014 CrossFit Omnia, All Rights Reserved
Website by Studio Hippo