By December 28, 2015No Comments

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

LIFT: 1 Clean + 1 Front Squat (Complex X 4)

In 15 Minutes work up to the heaviest weight you can do for this complex.

WOD: Forgotten (AMRAP – Reps)

10 Minute AMRAP- Ascending Ladder Of:

1 Squat Clean 115/75#

2 Lateral Over The Bar Burpees (sideways over the bar)

100m Run (2 reps) (on pavement up and back twice)

2 Squat Clean

4 Lateral Burpees

100m Run

3 Squat Clean

6 Lateral Burpees

100m Run

4 Squat Cleans

8 Lateral Burpees

100m Run


Extra Work:

3 X 10- Banded Good Mornings

3 X 10- GHD sit-ups
Score is total reps: 5reps+8+11+14+17+20+23 etc….

Scaling- Squat Clean Weight, regular burpees, step over burpees