Thursday Games Training
As Many Reps As Possible In 4:00
400m Run
10 Bar facing burpees
20 Toes to bar
30 Shoulder to overhead 115/75
40 Kettlebell swings 53/35
50 Double unders
3:00 Rest
As Many Reps As Possible In 6:00
400m …
Wednesday Games Training
Snatch, Hang Snatch, High Hang Snatch (Complex) (7×1)
Complex
Snatch
Hang Snatch
High Hang Snatch
Catch all three lifts in the squat
New set every 2:00
Progressive
For Time:
15 Overhead squats 135/95
9 Muscle ups
12 Overhead squats
7 …
Tuesday Games Training
For Time:
25 Calorie row
25 Burpee box jumps 24/20
Rest 2:00
20 Calorie row
20 Burpee box jumps
Rest 1:30
15 Calorie row
15 Burpee box jumps
Rest 1:00
10 Calorie row
10 Burpee box jumps
Rest :30
5 …
Monday Games Training
CrossFit Grandview, Grandview Barbell – CrossFit L2
Clean – 3 position (7 x 1 Complex)
New set every 2:00
– Progressive
– Squat cleans (Floor, Hang, high hang)
Split Jerk (3-3-3-3-3)
New set every 2:00
– Progrssive
– Use blocks …
Saturday
12-Minute AMRAP of:
12 Box Jumps 24/20
6 Thrusters 95/65
6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi …
Friday
For Time:
15-12-9-6-3
Deadlifts 245/165
Ring dips
*200m Run between sets
*Workout ends with 200m run
L-2
17.5 Walk through
…Thursday Games Training
Double unders /handstand walk (No Measure)
10 Minutes
Odd 40 Double unders
Even 20′ Handstand walk
For Time:
1000m Row
50 Wall balls 20/14
800m Run
40 Wall balls
60 GHD sit ups
30 Wall balls
40 Calorie bike
20 …
Wednesday Games Training
Power Snatch (10×1)
1 Power snatch on the minute for 10 minutes
Snatch Pull (4×3)
New set every 1:30
All at 90%
6 Rounds For Time:
3 Snatches 155/105
2 Rounds of Cindy
1 Rope climbs
Cindy = 5 Pull …
Tuesday Games Training
For Time
25 Assault Bike calories
25 Burpee box jump overs 24/20
Rest 2:00
20 Assault bike calories
20 Burpee box jump overs
Rest 1:30
15 Assault bike calories
15 Burpee box jump overs
Rest 1:00
10 Assault bike calories…
Monday Games Training
CrossFit Grandview, Grandview Barbell – CrossFit L2
Power Clean + Push Jerk (10 x 1)
Every minute on the minute
1- Power clean and push jerk
– Progressive
Clean Pull (4 x 3)
New set every :90
90% Across
