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WODs

18-14-10

By August 31, 2015No Comments

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

LIFT: Front Squat (3 X 5)

Try to add 5-10 lbs from last week. Perform 3 sets of 5 reps at the same weight. Rest 3 minutes between sets.

GYMN: Bar Muscle-up Progression (Varying)

During your front squat rest periods perform the bar muscle-up progression that works for YOU.

WOD: 18-14-10 (Time)

For Time: (9 minute cap)

9-7-5 of

Back Squat 135/95# RX+ 115/75RX

Over the bar burpees

Right into

9-7-5 of

Push Press 135/95# RX+ 115/75 RX

Box Jumps 30/24″ RX+ 24/20″ RX
Scaling-Back squat and push press weight, regular burpees, box height, step-ups