• 720-449-CFIT

WOD

WOD for 7/31/17

By CrossFitOmnia | In Uncategorized | on July 31, 2017

A. Snatch (every 2 minutes for 10 minutes)
– 3 @ 60%
– 2 @ 65%
– 2 @ 70%
– 2 @ 75%
– 2 @ 80%

B. Back Squat – (Every 2 minutes for 10 minutes)
– 5 @ 80%

C. 5 Rounds for time:
– 400m Run
– 15 Power Snatches (75/55)(95/65)

Additional conditioning
1. Snatch Pull
– 4×3 @ 105%

2. Ring Muscle-ups:
– 3×80% unbroken
**rest :80 seconds

3. Midline
– 60 GHD Sit-ups
– 60 Hip Extensions
– 40 GHD Sit-ups
– 40 Hip Extensions
– 20 GHD Sit-ups
– 20 Hip Extensions

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