• 720-449-CFIT

WOD

WOD for 7/24/17

By CrossFitOmnia | In Uncategorized | on July 24, 2017

A. Power Snatch (EMOM 3)
– 3 @ 70%

**1 min rest

B. Snatch Pull (EMOM 3)
– 3 @ 80%

**1 min rest

C. Overhead Squat (EMOM 3)
– 3 @ 70%

D.
21-15-9:
– DB or KB Snatches (53/35)(80/55)
– Calorie Row

…Directly into…

21-15-9
– Burpee Box Jump Over (24/20)
– Pull Ups (C2B)

Additional Conditioning:

1. Gymnastics Conditioning
Ring Muscle-ups:
3×70% unbroken
rest :70 seconds between sets

2. Midline
50 GHD Sit-ups
50 Hip Extensions
35 GHD Sit-ups
35 Hip Extensions
20 GHD Sit-ups
20 Hip Extensions

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