Friday Games Training

CrossFit Grandview, Grandview Barbell – CrossFit L2

Back Squat (10-10-8-8)

new set every 3 minutes

10 @ 60%
10 @ 65%
8 @ 70%
8 @ 75%

Rest 5 minutes before front squats

Front Squat (4×5)

new set every 2 minutes

5 @60%
5 @65%
5 @70%
5 @70%

Pull-up Dip Complex (No Measure)

Pull Up – Normal Grip: 5 (Hands outside shoulders)
Ring Dip: 5
Pull Up – Wide Grip: 5 (One hand width wider than normal grip)
Ring Dip: 5
Pull Up: Narrow Grip: 5 (Hands one thumb span apart)
Ring Dip: 5
Pull Up – Reverse Grip: 5 (Supinate hands – Width same as normal pull up)
Ring Dip: 5
Pull Up – Mixed Grip – Right: 5 (Supinate right hand, width same as normal pull up)
Ring Dip: 5
Pull Up – Mixed Grip – Left: 5 (Supinate left hand, width same as normal pull up)

Ring Dip: 5After completion of the complex – then:

Pull Up – Normal Grip: Max Reps (Bonus to complex)
Ring Dip: 5: Max Reps
no weight. strict as possible

Metcon (Time)

For Time:

800m Sled Drag 115/80

50 Burpees to 6″ Target

From 2015-06-03