Tuesday Games Training

CrossFit Grandview, Grandview Barbell – CrossFit L2

Muscle Snatch (7×1)

New set every minute

2 minute transition

Snatch Balance (7×1)

New set every minute

2 minute transition

Snatch Pull (7×1)

New set every minute

2 minute transition

Snatch (7×1)

New set every 2 minutes

Metcon (No Measure)

Pull Up – Normal Grip: 6 (Hands outside shoulders)

Ring Dip: 6

Pull Up – Wide Grip: 6 (One hand width wider than normal grip)

Ring Dip: 6

Pull Up: Narrow Grip: 6 (Hands one thumb span apart)

Ring Dip: 6

Pull Up – Reverse Grip: 6 (Supinate hands – Width same as normal pull up)

Ring Dip: 6

Pull Up – Mixed Grip – Right: 6 (Supinate right hand, width same as normal pull up)

Ring Dip: 6

Pull Up – Mixed Grip – Left: 6 (Supinate left hand, width same as normal pull up)

Ring Dip: 6
when completed finish with 1 max set of strict pull ups and 1 max set of strict dips

Metcon (Time)

For Time

21 Hang power cleans 135/95

15 Handstand push-ups

9 Bar muscle-ups

From September 8, 2015

From September 8, 2015