Monday Games Training
Grandview Barbell, Main – CrossFit L2
Deadlift (5 x 3)
New set every 2:00
Progressive
Work up to a safe but heavy set of 3
Touch and go
Metcon (10 Rounds for time)
10 Rounds
Each Round is 3 min…
Best Crossfit Gym in Columbus, Ohio
New set every 2:00
Progressive
Work up to a safe but heavy set of 3
Touch and go
10 Rounds
Each Round is 3 min…
Walk Through or Do 15.2
From March 6, 2015 |
…
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…
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
5 Rounds…
new set every 2 minutes
progressive ramp up
As Many Rounds As Possible in 7 Minutes:
15 Box Jumps 24/20
15 Chest to Bar Pull …
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 …
Walk Through 15.1 or Do 15.1…
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 …
Full Snatch
New lift every 2 minutes
6 Rounds for Time:
3 Power Snatches 155/105
6 Overhead Squats 155/105
9 Chest to Bar Pull Ups…
New set every 2:00
Work up to a heavy 3
As many rounds as possible in 12 minutes
21 Wallball
15 swings 70/53
9 Dips …