• 720-449-CFIT

WOD

WOD for 7/17/17

By CrossFitOmnia | In Uncategorized | on July 17, 2017

A. Snatch (every 90 seconds for 10.5 minutes)
– 3 @ 60%
– 3 @ 65%
– 3 @ 70%
– 3 @ 75%
– 3×3 @ 80%

B. Snatch Pull (EMOM 4)
– 4×3 @ 100%

C. Conditioning
For Time:
27-21-15-9
– Run (400, 300, 200, 100)(Comp Cal Row)
– Kettlebell Snatches (53/35)
– Overhead Squats (75/55)(95/65)

Additional Conditioning:
1. Back Squat
– 5×6 @ 78%

2. Gymnastics Conditioning
Ring Muscle Ups:
– 4×60% unbroken
**rest :60 between sets

3. Midline
2 super sets of:
– 40 GHD Sit-ups
– 40 Hip Extensions

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