Grandi 101 – CrossFit GrandaFit


Metcon (No Measure)

A. EMOM x 10 min

First 5 min: 4 TNG Power Snatch @ca. 50% of 1RM PS

Last 5 min: 2 TNG Power Snatch + 1-2 Hang Squat Snatch @same weight or a bit more

B. AMRAP x 18 min, In teams of two, „I go, You go“ (one round before changing)

250/220m Row

8-10 TNG Power Snatch @ca. 35/25kg

6 Lateral Burpees over bar


Metcon (No Measure)

Alt E90sek x 12 (4 rounds)

4-6 Heavy dbl KB deadlift

3-5 slow dbl KB dragon Flags

3-5 heavy KB snatch L/R

Alt EMOM 16min

3-5 Wall climb

8-12 push-ups on ball

8-12 Slamballs

6-8 Side plank cross crunch L/R


Metcon (No Measure)

Overhead Squat & Power Snatch