Grandi 101 – CrossFit & GrandaFit
CrossFit
Metcon (No Measure)
Open 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 50-lb. dumbbells (22.68 kg)
Women use 35-lb. dumbbells (15.87 kg)
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
Let’s focus on standards and let’s do this as well as we possibly can! Good luck 🙂
GrandaFit
Metcon (No Measure)
2x 17 min AMRAP. Work in teams of two @your best technical effort. Break reps up anyway you want. 3 minute rest between AMRAPs.
A.
50 Wall Balls 9/6 kg
50 Ground to Overhead with Plate 15/10 kg
30 Russian KB Swing @Heavy weight
30 Dbl KB Thrusters @Medium weight
10 Deadlift @Medium weight
10 Lateral Burpees over bar
B.
50 DU/100 SU
40 Box Jumps 60/50 cm
30 Ball Slams 6-20 kg
20 Push ups
10 Inchworm to Plank