Friday Games Training
Grandview Barbell, Main – CrossFit L2
Metcon (No Measure)
Walk Through or Do 15.2
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| From March 6, 2015 |
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Thursday Games Training
Grandview Barbell, Main – CrossFit L2
Metcon (No Measure)
Row Workout
7 rounds
200m Easy tempo
200m Moderate tempo
200m Hard tempo
30sec rest
200m Max effort (Below 1:40)
30sec rest
Row Pacing
Max effort = As hard as possible…
Wednesday Games Training
Grandview Barbell, Main – CrossFit L2
Barbell complex (No Measure)
BB Complex #75/#55
AMRAP: 5 Minutes
3 Reps of each
Deadlift
High hang clean
Front squat
Press
Push press
Push jerk
Back squat
Overhead squat
Warm-up
Metcon (Time)
5 Rounds…
Tuesday Games Training
Grandview Barbell, Main – CrossFit L2
Bench Press (5×5)
new set every 2 minutes
progressive ramp up
Metcon (AMRAP – Rounds and Reps)
As Many Rounds As Possible in 7 Minutes:
15 Box Jumps 24/20
15 Chest to Bar Pull …
Monday Games Training
Grandview Barbell, Main – CrossFit L2
Metcon (No Measure)
10 Minutes
Odd min Row 15/12 Calories
Even Minutes 3 Squat snatch (155-135) (105-95)
Rest 3 Min
10 Minutes
Odd min Row 15/12 Calories
Even Minutes 7/5/3 Bar muscle-ups
Rest 3 …
Friday Games Training
Grandview Barbell, Main – CrossFit L2
Metcon (No Measure)
Walk Through 15.1 or Do 15.1…
Thursday Games Training
Grandview Barbell, Main – CrossFit L2
Metcon
Row Workout
12min, 9min, 6min (see below pace range) w/ 3min rest b/t efforts
Plus
1×300, 2×200, 3x100m at max effort w/ 60sec recovery b/t max efforts
Row Workout Details:
Row …
Wednesday Games Training
Grandview Barbell, Main – CrossFit L2
Snatch (7 x 1)
Full Snatch
New lift every 2 minutes
Metcon (Time)
6 Rounds for Time:
3 Power Snatches 155/105
6 Overhead Squats 155/105
9 Chest to Bar Pull Ups…
Tuesday Games Training
Grandview Barbell, Main – CrossFit L2
Bench Press (5-5-3-3-3)
New set every 2:00
Work up to a heavy 3
Metcon (AMRAP – Rounds and Reps)
As many rounds as possible in 12 minutes
21 Wallball
15 swings 70/53
9 Dips …
Monday Games Training
Grandview Barbell, Main – CrossFit L2
Metcon (Time)
5 Rounds
10 Deadlifts 225/155
10 Handstand Push-ups
Rest 3:00
20 Power cleans 185/115
Rest 3:00
10 minutes
Every minute on the minute
12 burpees
Rest 5:00
score = total time after …
