WODs

Way to Go

By November 19, 2016No Comments

CrossFit Off The Grid – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

E2MOM

LIFT: High-Hang Snatch (4 AHAP E2MOM x 6)

Every 2 minutes for 12 minutes perform 4 HH Snatches. Increase the weight each set, no dropping the bar between attempts. Score is heaviest set of 4 unbroken HH Snatch.

Metcon

WOD: CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

WOD: CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Extra Work

XTRA: 200m Run (Time)

200m Run x 10. 2 minute rest between each run. Keep the same pace for all 10 200m’s.