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

Athugasemdir

athugasemdir