WODs

Contractor

By January 3, 2017 No Comments

CrossFit Off The Grid – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

LIFT: Back Squat (6 AHAP + 1×6 @ 85%)

NO TEMPO! In 20 minutes work up to your heaviest set of 6 Back Squats. Increase the weight each set, take 1-2 minutes rest between each attempt and record your heaviest set of 6. After your heavy 6, perform one drop set of 85% of that.

Metcon

WOD: Contractor (AMRAP – Rounds and Reps)

11 Min AMRAP:

8 Overhead Step-out Lunges 96/65# Rx+/ Front Rack Lunge 95/65# Rx

8 Chest to Bar Pull-ups

8 Overhead SO Lunge 95/65# Rx+/ FRL 95/65# Rx

8 Over the Bar Burpees
Scaling – Overhead/lunge weight (body weight, bar, etc) should be unbroken! 8 Pull-ups (not Rx!) no push-up burpees

Extra Work

XTRA: Air Dyne (Calories)

20 Cal x 5 Rounds. Rest 40 seconds between each completed 20 cal.