CrossFit Grandview, Grandview Barbell – CrossFit L2

Metcon (No Measure)

10 Minutes:

Odd Minutes 40 Double Unders

Even Minutes 20 Foot Handstand Walk w/rollout

Metcon (Time)

7 Rounds for Time:

7 Deadlifts 315/205

200m Run

7 Shoulder to Overhead 165/110…

CrossFit Grandview, Grandview Barbell – CrossFit L2

Muscle Snatch (7×1)

New set every minute

2 minute transition

Snatch Balance (7×1)

New set every minute

2 minute transition

Snatch Pull (7×1)

New set every minute

2 minute transition

Snatch (7×1)

New …

CrossFit Grandview, Grandview Barbell – CrossFit L2

Back Squat (6-6-3-2)

New set every 3:00
6@70%
6@80%
3@90%
2@95%

Front Squat (5-4-4-4)

New set every 3:00
5@65%
4@75%
4@80%
4@80%

Omar (Time)

For Time:
10 Thrusters, 95#
15 Bar-Facing Burpees
20 …

CrossFit Grandview, Grandview Barbell – CrossFit L2

Back Squat (4×6)

New set every 3 minutes

6 @ 65%

6 @ 75%

6 @ 80%

6 @ 80%

Front Squat (4×5)

New set every 3 minutes

5 @ 60%

5 @ …

CrossFit Grandview, Grandview Barbell – CrossFit L2

snatch pull, power snatch, squat snatch (7 x 1 Complex)

New set every 2 minutes

– Each lift can be dropped

– Progressive

Metcon (Time)

For Time:

21 Deadlifts 275/185

15 Burpee Box …

CrossFit Grandview, Grandview Barbell – CrossFit L2

(No Measure)

3 Rounds:

20′ Handstand Walk into

10 Strict Handstand Push Ups

Metcon (Time)

5 Rounds for Time:

800m Run

9 Muscle Ups

From September 2, 2015

CrossFit Grandview, Grandview Barbell – CrossFit L2

Clean Pull, Power Clean, Power Clean, Split Jerk (7 x 1 Complex)

New set every 2 minutes

– Complex can be dropped

– Progressive

Metcon (AMRAP – Rounds and Reps)

As Many Rounds …

CrossFit Grandview, Grandview Barbell – CrossFit L2

Back Squat (8-6-4-4)

New set every 3:00

8@65%
6@75%
4@85%
4@90%

Rest 5:00

Front Squat (5-4-3-3)

New set every 3:00
5@70%
4@80%
3@85%
3@90%

Pull-up Dip Complex (No Measure)

Pull Up – Normal …