Grandview Barbell, Main – CrossFit L2

Power snatch + Hang squat snatch + Squat snatch (7 x 1 (Complex))

Complex
New set every 2:00
– Porgressive

Metcon (Time)

7 Rounds
3- Power clean 225/155
4- Strict deficit handstand push-ups …

Grandview Barbell, Main – CrossFit L2

Front Squat (5 x 5)

New set every 2:00

5 x 5@ 75%

Metcon (Time)

3 Rounds

30 Wallball 20/14

30 CTB pull-ups

Row 30 Calories

Metcon (No Measure)

10 Minutes

Odd- Handstand walk …

Grandview Barbell, Main – CrossFit L2

Deadlift (5 x 3)

New set every 2 minutes

All lifts at 75%

– All singles no touch and go

Metcon (No Measure)

Every Minute on the Minute for 5 Minutes:

7 Power Cleans …

Grandview Barbell, Main – CrossFit L2

Skill set #2 (No Measure)

3 rounds for quality

:20 L-sit

40ft Handstand walk

3 skin the cat

Squat Snatch (10×1)

new set every 2 minutes

ramp up

Metcon (Time)

For Time:

2000m Row…

Grandview Barbell, Main – CrossFit L2

Metcon (Time)

For Time

Row 1000m

90 Double unders

80 Ab mat sit-ups

70 Hand release push-ups

60 Ball slams 30/20

50 Hang power cleans 95/65

40 Push press

30 Push jerks

20 Burpees…

Grandview Barbell, Main – CrossFit L2

Back Squat (5 x 5 @ 75%)

New set every 2:00

Metcon (AMRAP – Reps)

As many reps as possible in 15 minutes

1- Thruster 135/95
1- Strict CTB pull-up
1- Strict handstand …

Grandview Barbell, Main – CrossFit L2

3 Burpees Every :15 Seconds x 15 Rounds (No Measure)

3 Burpees Every :15 Seconds x 15 Rounds

Power clean + split jerk (10 x 1)

10 Minutes

Every minute on the minute…

Grandview Barbell, Main – CrossFit L2

Ballistic Row Workout (No Measure)

Ballistic Row Workout

10x seated box jumps

100m row

9x seated box jumps

200m row

8x seated box jumps

300m row

7x seated box jumps

400m row

“ “ …

Grandview Barbell, Main – CrossFit L2

Metcon (Time)

3 Rounds

Run 400m

40′ Handstand walk
Rest 10 Min before 2nd WOD

Metcon (Time)

21 Dumbbell Push press 45/35

9 Muscle-ups

15 Dumbbell push press

7 Muscle-ups

9 Dumbbell push …

Announcements

Schedule Announcement
Grandview Barbell’s Yoga class will be permemently moving to CrossFit Grandview as we begin to build out the back studio! There will be no class this Sunday March 29th. April 5th starting at 10:30am and will be …