CrossFit Grandview, Grandview Barbell – CrossFit L2

Clean Complex (Clean Deadlift, Squat Clean, Front Squat (7 x 1 Complex)

New set every 2 mintues

Progressive

Metcon (Time)

For Time:

500m Row

30 Burpees

10 Shoulder to Overhead 165/110

From August

CrossFit Grandview, Grandview Barbell – CrossFit L2

Back Squat (8-8-6-6)

New set every 3:00
8@65%
8@70%
6@80%
6@85%

Rest 5:00 before front squat

Front Squat (4 x 5)

New set every 2:00
5@60%
5@70%
5@75%
5@80%

Pull-up Dip Complex

CrossFit Grandview, Grandview Barbell – CrossFit L2

Back Squat (1 x 8)

New set every 3 minutes

10@60%

8@70%

8@75%

8@80%

Rest 5 minutes to transition to front squats

Front Squat (4 x 5)

New set every 2 minutes

5@60%…

CrossFit Grandview, Grandview Barbell – CrossFit L2

hang power clean + push jerk + split jerk (7×1)

new lift every 2 minutes

progressive

Metcon (Time)

3 Rounds for Time:

21 Handstand Push Ups

7 Deadlifts 345/225

From August 13, 2015

CrossFit Grandview, Grandview Barbell – CrossFit L2

Skill Set #4 (No Measure)

15 Minutes
To complete
Turkish get-up -10 x 1 Left /1 Right 53/35
Pistol – 10 x 1 Left/ 1 Right
Handstand walk- 40′
10 Bar muscle-ups

Nicole

CrossFit Grandview, Grandview Barbell – CrossFit L2

Snatch +2 OHS (7 x 1 (Complex))

1- squat snatch
2- overhead squats
New set every 2:00

– Progressive

Metcon (Time)

3 Rounds

Row 250m

10 Kettlebell swings 70/53

10 Burpees

10 Kettlebell …

CrossFit Grandview, Grandview Barbell – CrossFit L2

Back Squat (10-8-6-6-6)

New set every 3:00

10@60%

8@65%

6@70%

6@75%

6@80%

– Rest 5 minutes to transition to front squats

Front Squat (4 x 5)

New set every 2:00

5@60%

5@70%

5@75%…