CrossFit Grandview, Grandview Barbell – CrossFit L2

Hang Muscle Snatch (5×1)

new set every 90 seconds

Snatch Pull (5×2)

new set every 90 seconds

Hang Power Snatch (7×1)

new set every 2 minutes

Metcon (Time)

For Time:

50 GHD Sit …

CrossFit Grandview, Grandview Barbell – CrossFit L2

Back Squat (4 x 5)

New set every 3:00

5@65%
5@70%
5@75%
5@80%

Front Squat (4 x 5)

New set every 3:00

5@60%
3×5@65%

Metcon (Time)

3 Rounds
7 Muscle-ups
4 Squat clean …

CrossFit Grandview, Grandview Barbell – CrossFit L2

Back Squat (4×4)

New set every 3 minutes

4@70%
4@75%
4@80%
4@85%

Front Squat (4×5)

New set every 3 minutes

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

Metcon (Time)

For Time:

15 Thrusters 135/95

21 Chest …

CrossFit Grandview, Grandview Barbell – CrossFit L2

Snatch Complex (7 x 1)

-Snatch
-Hang snatch
-Overhead squat
-Snatch balance
New set every 2 minutes
-Progressive

Metcon (AMRAP – Reps)

4 Rounds for Reps:
:45 sec max Deadlifts at 225/155
:15 …

CrossFit Grandview, Grandview Barbell – CrossFit L2

Metcon (No Measure)

50 Unbroken GHD sit ups

40′ Handstand Walk

3 Legless Rope Climbs ( Touch and go)

Metcon (Time)

3 Rounds for Time:

50 Calorie Row

15 Deficit Handstand Push Ups …

CrossFit Grandview, Grandview Barbell – CrossFit L2

Muscle Clean + Push Press (5 x 1)

New set every 90 seconds

-Progressive

2 minute transition

Power Clean + Push Jerk (5 x 1)

New set every 90 seconds

-Progressive

2 minute …

CrossFit Grandview, Grandview Barbell – CrossFit L2

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

New set every 3:00

5@70%

5@80%

2@85%

3@90%

1@100%

Front Squat (5-4-4-4)

New set every 3:00

5@65%

4@70%

4@80%

4@85%

20 Minute EMOTM Run 100 7 Burpee (No Measure)

20 …