Monthly Archives: mars 2018

Grandi 101 – CrossFit GrandaFit CrossFit Metcon (No Measure) A. 12 min work and technique in Muscle-ups in rings B. Alt EMOM x 18 min @your best technical effort B1. 3 Strict HSPU + 3-5 Kipping B2. 8-14 Over and under Hurdle (jump over if you can, but don’t fall) B3. 8-12 CTB/Regular/Semi kipping Pull-ups

Grandi 101 – CrossFit GrandaFit   CrossFit Metcon (No Measure) 3 X 9 min amraps @ 90% effort. Rest 2 min between A. Amrap 9 min 7/7 One arm dumbbell Hang high pull 6/6 One arm DB Hang muscle-snatch 5/5 One arm DB Push press 30 Alt „Mountain Climbers“ -ish w. hands on 60cm box, really […]

Grandi 101 – CrossFit GrandaFit   CrossFit Metcon (No Measure) A. Alt EMOM x 12 @ 85% effort (solid technique but you should definitely feel this) A1. 2 Power Clean (1s pause in landing) + 2 Front Squats from that landing position A2. 1 Clean High pull + 1 Hang Squat Clean + 1-2 Hang Clean […]

Grandi 101 – CrossFit GrandaFit Grandi101 Metcon (No Measure) A. Alt EMOM x 35 min @your own effort A1. 5-7/5-7 One Leg Romanian DL w. other leg on wall (The weight for this one is a 5-20kg plate) A2. 16-24 Bench Jumps (have both hands on bench while jumping, the feet must touch the bench […]

StrongFit 💥 Við á Granda101 munum byrja með nýtt æfingarkerfi nú í maí þar sem fókusinn verður lagður á Functional Bodybuilding og Powerlifting = styrktarþjálfun. Hámarksfjöldi í tíma er 16 manns og hver tími 1 klst. Æfingar munu fara fram á efri hæð hússins (í salnum þar sem Plié eru nú). Opinn aðgangur fyrir alla […]

Grandi 101 – CrossFit GrandaFit CrossFit Metcon (Time) OPEN 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB snatches Women perform 80-lb. OHS, 35-lb. DB snatches Time cap: 14 minutes GrandaFit Metcon […]

Grandi 101 – CrossFit GrandaFit CrossFit Metcon (Time) A. At your best technical effort For time, 20-18-16-14-12-10-8-6-4-2 reps of: – Wall Balls 9/6 kg to 3.05/2.75m – Hang Power Clean RX’d @50/35kg other @ca. 40/25kg – 10/10-9/9-8/8-… Barbell Bent over row/OHS @same weight as HPC – Lateral Burpees over bar * Between each „round“ 20-30 […]