• 720-449-CFIT

WOD

WOD for 8/7/17

By CrossFitOmnia | In Uncategorized | on August 7, 2017

A. Snatch (every 90 seconds for 10.5 minutes)
– 2 @ 70%
– 2 @ 75%
– 2 @ 80%
– 2 @ 85%
– 3×1 @ 90%

B. Snatch Pull (EMOM 4)
– 3 @ 107%

C. 3 Rounds for time
– 50 Air Squats (Alternating Pistols)
– 7 Ring Muscle-Ups
– 10 Hang Power Cleans (135/95)(185/135)

Additional Conditioning:

1. Back Squat
– 5×5 @ 83%

2. Gymnastics Benchmark
Ring Muscle-Ups:
Max Unbroken Reps

3. Midline Benchmark
For Time:
75 GHD Sit-ups

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