WODs

Mixtape

By December 29, 2016 No Comments

CrossFit Off The Grid – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

LIFT: Push Press (6 AHAP then 1 x 6 @ 85%)

In 20 minutes work up to your heaviest set of 6 Push Press. Increase the weight each set, take rest between attempts and record your heaviest 6. After your 6 AHAP, perform 1 drop set at 85% of that.

Metcon

WOD: Mixtape (Time)

For time: 10 Min Cap

21 Handstand Push-ups

100 Double Unders

15 HSPU

80 Double Unders

9 HSPU

60 Double Unders
Scaling – 200/160/120 singles. HSPU progression (pike, banded pike, abmat NO MORE THAN 2!) Strict press 75/55#

Extra Work

XTRA: Air Dyne (Calories)

5 Minutes for Max Cals!