7/3/2014 LOW%…HIGH Volume

Posted on Jul 3, 2014 in GRIT by crossfitgrit 0 Comments

Fitness

5 min @ 75%:
Row 150m
10 Air Squats
REST–3 min
5 min @ 75%:
10 Box Jumps – 24″ – step down
3 Ring Dips
REST–3 min
5 min @ 75%:
Row 150m
10 Walking Lunges
REST–3 min
5 min @ 75%:
10 box Jumps – 24″  – step down
5 Push-ups 

Competition

5 min @ 75%:
Run 200m
5/arm KB Snatch @ 16kg
REST–3 min 
5 min @ 75%:
Row 150m
10 Air Squats
REST–3 min
5 min @ 75%:
10 Box Jumps – 24″ – step down
3 Ring Dips
REST–3 min
5 min @ 75%:
Run 200m
10 KBS – 20kg
REST–3 min
5 min @ 75%:
Row 150m
10 Walking Lunges
REST–3 min
5 min @ 75%:
10 box Jumps – 24″  – step down
5 Push-ups