Grandi 101 – CrossFit GrandaFit
CrossFit
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
GrandaFit
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
TÆKNITÍMI
Metcon (No Measure)
Overhead Squat & Power Snatch