WODs

Antidote

By September 26, 2016No Comments

CrossFit Off The Grid – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

LIFT: Snatch (1,1,1,1,1,1)

In 20 minutes with six working sets, work up to your heaviest 1 rep max Snatch. Take 2-3 minutes between sets and go for a PR!

Metcon

WOD: CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Extra Work

** To be done upstairs **

Please be courteous of the next class if doing your extra work.

LIFT: Seated Dumbbell Press (3 x 10)

LIFT: Band Pull Aparts (3 x 10)