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WODs

Fell On Black Days

By September 22, 2015No Comments

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

LIFT: Hang Snatch Below The Knee (3 X 2)

Work up to a challenging set of two below the knee hang snatches and perform 3 sets at that weight. It should be in the 70-80% range of your 1RM Snatch. Rest 3 minutes between sets.

GYMN: Ring Dip Progession (Varying)

During your Snatch rest time perform the ring dip progression that works for YOU.

WOD: Fell On Black Days (AMRAP – Rounds and Reps)

11 Minute AMRAP of:

6 Hang Power Snatch 95/65#

30 Double Unders

400m Run (4 reps)
Scaling- Snatch weight, Snatch from the hip, 60 singles, 15 double under attempts, row 500m