Monday Games Training
Snatch (10 x 1)
New lift every 1:00
– Progressive
Work between approx. 65-95%
Snatch Pull (3 X 3)
New set every 2:00
3@100% of 1RM snatch
2 x 3@105% 1 RM snatch
Metcon (3 Rounds for time)
3 Rounds…
Saturday
CrossFit Grandview, Grandview Barbell – CrossFit
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#…
Friday Games Training
CrossFit Grandview, Grandview Barbell – CrossFit L2
Deadlift (5×3)
New set every 2:00
All at 75%
Metcon (AMRAP – Rounds and Reps)
As Many Rounds As Possible In 4 Minutes:
10 Power snatches 135/95
20 Bar facing burpees
Rest 6:00…
Thursday Games Training
CrossFit Grandview, Grandview Barbell – CrossFit L2
Metcon (Time)
For Time:
50 Calorie row
10 Muscle ups
40 Calorie row
8 Muscle ups
30 Calorie row
6 Muscle ups
20 Calorie row
4 Muscle ups
10 Calorie row
2 …
Wednesday Games Training
CrossFit Grandview, Grandview Barbell – CrossFit L2
Clean and Jerk (10×1)
New set every 1:00
Stay between 60-90%
Clean Pull (4×3)
New set every 2:00
All at 100%
Metcon (Time)
For Time:
20-16-12-8-4
Dumbbell Thrusters 45s/35s
100-80-60-40-20
Double unders…
Tuesday Games Training
CrossFit Grandview, Grandview Barbell – CrossFit L2
Metcon (AMRAP – Rounds and Reps)
As many rounds as possible in 18 minutes
Row 18/15 calories
Bike 15/12 calories
12 Alternating box step-ups 45/35 lbs dumbbells to a 20″ Box
Accessory
…Monday Games Training
CrossFit Grandview, Grandview Barbell – CrossFit L2
Snatch (10 x 1)
10 minutes
New lift on the minute
-Progressive
60-90%
Snatch Pull (4 x 3)
New set every 2:00
100% of 1 rm snatch across
Metcon (Time)
For Time
30 …
Saturday
CrossFit Grandview, Grandview Barbell – CrossFit
Jack (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Push Press 115/75
10 Kettlebell Swings 53/35
10 Box Jumps 24/20
In honor of Army Staff Sgt. Jack M. Martin III, 26, of …
Friday Games Training
CrossFit Grandview, Grandview Barbell – CrossFit L2
Deadlift (3-3-3)
New set every 2:00
3@65%
3@75%
3@85%
Metcon (Time)
For Time:
5 Rounds
10 Deadlifts 245/165
10 Bar facing burpees
5:00 Rest
4 Rounds
6 Power snatches 135/95
20 Wall …
Thursday Games Training
CrossFit Grandview, Grandview Barbell – CrossFit L2
Coe (Time)
Ten rounds for time of:
10 Thrusters 95/65
10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more …
