WODs

Invictus

By January 7, 2017 No Comments

CrossFit Off The Grid – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

EMOM

Every 90 seconds x 6

LIFT: 2 Power Snatch + 2 Snatch (Complex x 6)

Every 90 seconds, complete 2 Power Snatch + 2 Snatch unbroken, without dropping the bar. Increase the weight each round and record your heaviest complex. If you fail a round, drop the weight and try again.

Metcon

WOD: CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#
Snatches can be any style (power or full)

Scaling – hanging knee ups, dead weight, snatch weight

WOD: CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#
SCALED