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WODs

Nutshell

By September 30, 2015No Comments

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

LIFT: Split Jerks From The Rack (3 X 2)

Work up to a challenging split jerk weight from the rack. Perform that weight for three sets. Rest 3 minutes between sets.

GYMN: Pistol Progression (Varying)

During your rest periods work on the pistol progression that works for YOU.

WOD: Nutshell (AMRAP – Rounds and Reps)

8 Minute Amrap of:

5 Power Cleans 155/105# RX+ 135/95# RX

10 Shuttle Runs

15 Goblet Squats 70/53# RX+ 53/35# RX
Scaling- power clean weight, row 150m, goblet squat weight