CrossFit Grandview, Grandview Barbell – CrossFit L2

Warm-up

100 Double unders

10 Strict pull-ups

10 Dips

10 Handstand push-ups

10 Muscle-ups

5 Rope climbs

– 12 min cap

– All movements as strict as possible

Strict Press (10-10-8-6)

New set …

CrossFit Grandview, Grandview Barbell – CrossFit L2

Hang Power Clean + Front Squat (5×3)

New set every 90 seconds
-Progressive

Clean Grip Deadlift (6×5)

New set every :90
Use estimated 80% of clean grip DL across

Split Jerk (6×2)

New …

CrossFit Grandview, Grandview Barbell – CrossFit L2

Back Squat (6×5)

new set every 90 seconds

all at 70%

tempo squats

Hang Snatch (5×2)

new set every 2 minutes

progressively ramp up

3 second pause in bottom of first snatch

Snatch

CrossFit Grandview, Grandview Barbell – CrossFit L2

Skill set #2 (No Measure)

3 rounds for quality

:20 L-sit

40ft Handstand walk

3 skin the cat

Metcon (AMRAP – Reps)

On the Minute for 24:00

1-6

Odd: 40 Double unders

Even: …

CrossFit Grandview, Grandview Barbell – CrossFit L2

Snatch Grip Push Press + 3 Overhead Squats (3 sec pause in bottom of 1st overhead squat) (5 x 1 (Complex))

– 3 second hold in the bottom of the 1st squat

New …

CrossFit Grandview, Grandview Barbell – CrossFit L2

The next 4 weeks we will be shifting from our squat cycle to an olympic weightlifting focus. Following this short cycle we will start our build toward the 2016 Open. These next 4 …