CrossFit Grandview, Grandview Barbell – CrossFit L2

Back Squat (5-3-2-2-1)

New set every 3:00

5@60%
3@70%
2@80%
2@90%
1@95%
1@103%

Front Squat (4×5)

New set every 2:00
5@60%
5@70%
5@75%
5@75%

Metcon (Time)

For Time
9-6-3
Thruster 165/110
21-15-9
Ring …

CrossFit Grandview, Grandview Barbell – CrossFit L2

Back Squat (4×5)

New set every 3 minutes

5@60%
5@65%
5@70%
5@75%

Front Squat (4×5)

New set every 3 minutes
5@60%
5@65%
5@70%
5@75%

Metcon (AMRAP – Reps)

Following the pattern of 2-4-6-8, …

CrossFit Grandview, Grandview Barbell – CrossFit L2

Clean AMRAP 5 Minutes (No Measure)

3- Power clean 95/65
3- Power clean + front squat
3- Hang squat clean
3- Squat cleans
– Move smoothly through each progression
– Not for score…

CrossFit Grandview, Grandview Barbell – CrossFit L2

10 MIN EMTOM Handstand Walk Double under (No Measure)

10 Minutes

Odd Handstand walk 20′ into rollout

Even 40 Double unders

Metcon (Time)

3 Rounds

Row 1000m

21 Burpees

Run 800m

21 Toe …

CrossFit Grandview, Grandview Barbell – CrossFit L2

Snatch Complex (No Measure)

5 Minute AMRAP

1 Power snatch 95/65
1 Overhead squat
1 Snatch balance
1 Full snatch

-For skill

Full Snatch (7×1)

New set every 2 minutes
– Progressive

Metcon

CrossFit Grandview, Grandview Barbell – CrossFit L2

Back Squat (4×5)

New set every 3 minutes

1×5@65%

3×5@75%

Front Squat (4×5)

New set every 3 minutes

All@65%

Metcon (Time)

5 Rounds for Time:

5 Muscle Ups

25 Wall Ball 20/14

10 …

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

Snatch Pull + Power Snatch + Hang Power Snatch (7×1)

new set every 2 minutes…