Grandi 101 – CrossFit GrandaFit
CrossFit
Metcon (No Measure)
A. E30s x 8 sets (4min)
1 Power Snatch +
1 Hang Power/Squat Snatch
B. E45s x 8 sets (6min)
1 Power/Squat Snatch +
2 OHS
1 Snatch Balance w. 1 sec
Pause in catch
C. EMOM x 8 min
4-5 TNG Power Snatch + 1 OHS
D. You have 10 min to Build up to 1RM in Snatch (anyhow)
GrandaFit
Metcon (No Measure)
4 „boxes“, 10 min each. Pick 3 you want to do. 2 min rest between boxes.
1. (KB) Chipper
60x Russian swing
50x Sumo DL High Pull
40x Clean (20L/20R)
30x Goblet squat
20x Halo
10x Strict Burpees
2. AMRAP ((strict)“Cindy“)
15 Air squats
10 Push ups
5 Strict Pull ups
3. EMOM
10-12 Dips on rack
16-20 Wall balls
4. E2M
120-150 SU
2 Rope climbs