• 720-449-CFIT

WOD

WOD for 9/18/17

By CrossFitOmnia | In Uncategorized | on September 18, 2017

A Snatch (Every 90 sec for 7.5 min)
– 2 @ 60%
– 2 @ 70%
– 2 @ 75%
– 2 @ 80%
– 1 @ 85%

B. Back Squat (Every 2 minutes for 10 minutes)
– 5 @ 75%

C. For Time: 25 min cap
– 20/14 Cal Row or 200m Run
– 30 Power Cleans (115/80)(165/115)
– 20/14 Cal Row or 200m Run
– 25 Push Jerks (115/80)(165/115)
– 20/14 Cal Row or 200m Run
– 20 Front Squats (115/80)(165/115)
– 20/14 Cal Row or 200m Run
– 15 Clusters (115/80)(165/115)

Additional Conditioning:
1. Snatch Grip Deadlift
– 5 x 5 @ 90%
3 second pause in power position

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