WODs

Hourglass

By January 4, 2017 No Comments

CrossFit Off The Grid – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

LIFT: Power Clean (3,3,3,3,3)

In 15 minutes work up to your heaviest set of 3 Touch and GO Power Cleans. No resting at the bottom! Take 2-3 minutes rest between sets, increase the weight each set and record your heaviest set of 3 TOUCH AND GO! Aka, when you touch the ground, you go into your next Power Clean <3

Metcon

WOD: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
12 minute cap for this. Clean is Power Clean.

Scaling – Clean weight, assisted dips, box dips, bar dips

Extra Work

XTRA: Seated Dumbbell Press (3 x 12)

XTRA: One Armed Dumbbell Rows (3 x 12)