CrossFit Grandview, Grandview Barbell – CrossFit L2

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP
25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups

*Jump over the bar after …

CrossFit Grandview, Grandview Barbell – CrossFit L2

Metcon (No Measure)

Row Workout

3 Rounds
(300m, 250m, 200m @1k pace or faster)
w/ 30sec rest between reps
4min rest between sets

This workout is meant to be very intense.
– Not …

CrossFit Grandview, Grandview Barbell – CrossFit L2

Front Squat (5×3)

New set every 2:00
75%+ Across improve off last week

Metcon (Time)

3 Rounds for Time:
40 Wall Ball 20/14
30 Kettlebell Swings 53/35
20 Toes to Bar

Accessory

2 …

CrossFit Grandview, Grandview Barbell – CrossFit L2

Power Clean + Push Jerk (3-2-1- 3-2-1)

New set every 2:00

Wave #1 Wave #2
3@75%  3@80%
2@85%  2@90%
1@95%  1@RM%
– Improve off last wave

Metcon (AMRAP – Reps)

For Reps
1 …

CrossFit Grandview, Grandview Barbell – CrossFit L2

Skill Set #3 (No Measure)

3 Rounds

Handstand walk 40′

Pistol progression

Rnd #1 10 Pistols on back of the box modification

Rnd #2 10 Pistols off the side of the box

Rnd …

CrossFit Grandview, Grandview Barbell – CrossFit L2

Squat Clean + Hang Squat Clean (10×1)

New set every 90 seconds
progressive

Metcon (No Measure)

10 Minutes:
Odd Minutes 1 legless rope climb + 1 foothold rope climb
Even Minutes 20′ Handstand …

CrossFit Grandview, Grandview Barbell – CrossFit L2

Metcon (No Measure)

Row Workout
900m mod pace
100m sprint pace
1:00 rest (plus 10 burpees)
800m mod pace
100m sprint pace
1:00 rest (plus 9 burpees)
700m mod pace
100m sprint pace…