This month we’re introducing additional programming that we’re calling “Off Ramp”.  If you’re new to CFD or encounter a skill you haven’t mastered we’re recommending movements that will help you effectively progress through many of the more difficult things we do. 

Strength

EMOM for 16 Minutes

Odd 3 Power Snatches: Add 2.5-5 pounds from the last time you saw this or set your first benchmark.
Even Max sustainable set of unbroken Toes-To-Bar

or

Odd 5 Power Snatch with pause at the knees.  Start light and plan to add a few pounds at the halfway point if things go well.
Even Max sustainable set of Knees-To-Elbows or Knee Tucks

WOD

5 Rounds for time of 

20 Kettlebell Swings 24/16kg
10 Alternating Pistols

or

3-5 Rounds for time of

20 Kettlebell Swings
10 Alternating High Box Step Ups