CrossFit Grandview, Grandview Barbell – CrossFit L2

Clean and Jerk (3-2-1, 3-2-1, 3-2-1)

New set every 2 minutes

Set 1 Set 2 Set 3

3@65%, 3@70%, 3@75%

2@75%, 2@80%, 2@85%

1@85%, 1@90%, 1@95%

Metcon (Time)

For Time:

21 Thrusters 115/75…

CrossFit Grandview, Grandview Barbell – CrossFit L2

Metcon (Time)

For Time:

5 Rounds

500m Row

15 Pull Ups

Rest 5 Minutes

800m Sled Drag 115/80

*score = total time

From July 16, 2015

CrossFit Grandview, Grandview Barbell – CrossFit L2

(No Measure)

10 Minutes

Odd- Handstand walk 20ft

Even- 40 double unders

Skill

Handstand push-ups

10 Minutes

Min 1-3 3 Strict blocks High/low side

Min 4-6 5 Kipping blocks high/low side

Min 6-8 …

CrossFit Grandview, Grandview Barbell – CrossFit L2

Snatch (3-2-1, 3-2-1, 3-2-1)

New set every 2 minutes

Set 1      Set 2      Set 3

3@65%, 3@70%, 3@75%

2@75%, 2@80%, 2@85%

1@85%, 1@90%, 1@95%

Rest 5 mintues:

Metcon (No Measure)

Every Minute …

CrossFit Grandview, Grandview Barbell – CrossFit L2

Back Squat (5 x 5)

New set every 2:00

All 5 sets @ 75%

Metcon (Time)

For Time

30 Thrusters 75/55

3 Legless rope climbs

20 Thrusters

2 Legless rope climbs

10 Thrusters…

CrossFit Grandview, Grandview Barbell – CrossFit L2

Overhead Squat (5 x 5)

New set every 2:00

Use one challenging load across all 5 sets

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 7 minutes

7 Deadlifts …

CrossFit Grandview, Grandview Barbell – CrossFit L2

RJ (Time)

5 Rounds for time of:

800m Run

5 Rope Climbs, 15′

50 Push-ups
In honor of Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, …

CrossFit Grandview, Grandview Barbell – CrossFit L2

Metcon (Time)

3 Rounds

Run 400m

7- Power cleans 245/165

15 min. Cap

Metcon (3 Rounds for reps)

3 Rounds – New Round Every 5 Mintues

Max Set Ring Muscle Ups

Metcon (AMRAP

CrossFit Grandview, Grandview Barbell – CrossFit L2

Front Squat

(10 Minutes to establish 3 rep max)

Rest 5:00

Front Squat

(1 Minute Amrap w/ 70% of 3 RM)

Metcon (Time)

3 Rounds

21- CTB Pull-ups

15- Handstand push-ups

9- …

CrossFit Grandview, Grandview Barbell – CrossFit L2

Metcon (No Measure)

20 Minutes

Every minute on the minute

Sprint 100m

7 Burpees

Deadlift (5 x 3)

New set every 2:00

All 5 sets @ 75%

Power Snatch (10 x 3)

10 …