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WODs

Like A Stone

By September 23, 2015No Comments

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

LIFT: Front Squat (3 X 3)

Try to add 5-10 lbs from the prior week. Perform 3 sets at the same weight and rest 3 minutes between sets.

GYMN: Bar Muscle-up Progression (Varying)

In between front squat sets perform the bar muscle up progression that works for YOU.

WOD: Like A Stone (Time)

For Time: (13 minute cap)

12 T2B

12 Thrusters 95/65#

12 Box Jumps 24/20″

10 T2B

10 Thrusters

12 Box Jumps

8 T2B

8 Thrusters

12 Box Jumps

6 T2B

6 Thrusters

12 Box Jumps

4 T2B

4 Thrusters

12 Box Jumps

2 T2B

2 Thrusters

12 Box Jumps
Scaling- knee-ups, v-ups, sit-ups, thruster weight, box height, step-ups