Grandi 101 – CrossFit & GrandaFit
CrossFit
Metcon (No Measure)
Clean and Jerk „orgi“
Focus on moving as well as you possibly can! You can go as hard as you want, but move well!
Rest 2 min between „sets“
A. E30s x 8 sets (4 min)
1 Power Clean +
1 Hang Squat/Power Clean
B. E45s x 8 sets (6 min)
1 Power/Squat Clean +
2 Front Squat +
1 Split/Power Jerk w. 1 sec
Pause in catch
C. EMOM x 8 min
4-5 TNG Power Clean +
2 Push Jerk
D. You have 10 min to Build up to 1RM in Clean and Jerk (anyhow)