CrossFit Off The Grid – CrossFit
CrossFit Off the Grid Warm-up (No Measure)
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