• 720-449-CFIT

WOD

Workout for 5/9/17

By CrossFitOmnia | In Uncategorized | on May 9, 2017
A.
AMRAP 3:
– 15/12 Cal Row
– 12 Power Snatch (95/65)
**Rest 3:00**
AMRAP 3:
– 15/12 Cal Row
– 8 Power Snatch (115/80)
**Rest 3:00**
AMRAP 3:
– 15/12 Cal Row
– 4 Power Snatch (135/95)
***If you need to share a rower add a 15 second transition and then rest for 3 minutes. If partner 1 finishes at 3 minutes. Partner 2 goes at 3:15-6:15 then Partner 2 goes at 6:30-9:30. Adding in a transition in case one partner is back on the rower when time ends****
 
B. For Time:
21-15-9:
– DB or KB Snatches DB (50/35)(80/55) or KB (53/35)(72/53)
– Ring Dips (or bench)
 
Additional Conditioning:
– 12 Muscle-ups
– 30 Kipping HSPU
– 8 Muscle-ups
– 20 Kipping HSPU
– 4 Muscle-ups
– 10 Kipping HSPU
 
B. 3 Rounds, NOT for time
– 30 GHDSU
– 15 Deadlifts (275/185)
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