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crossfitgrit

11-16-2020

Strict Press
8@35%
5@45/55/65%
3@75/85%

WOD – For Time:
18-15-12-9-6
Cleans 135/85
15-12-9-6-3
HSPU
400m Run After Each Round Except the Last Round (4 Runs Total)

11-13-2020

Strength:
8′ to find heavy complex of:
1 DL + 2 Hang Cleans + 2 STO + 1 Squat Clean

WOD – For Time:
Row 30/25
Run 800m
Then, 2 rounds of:
25 Wallballs 20/14
15 Pullups
Run 400m
Row 25/20

11-12-2020

Pause Back Squats
8@35%
5@45/55%
3@60/65%

2EMOM x 5 Rounds
3 Back Squats @ 70%
10 Walking Lunges
20 DU

5′ AMRAP Ladder
1-2-3-4-5-6…..Deadlifts
10 Tuck Ups

11-11-2020

20′ AMRAP – Team of 2
30 Russian KB Swings 88/53
20 Close Grip Bench Press
20 Thrusters 115/85
10 Synchro Bar Facing Burpees

11-10-2020

5 Rounds:
5 DB Curl & Press/arm
5 DB Row/arm
2 Thrusters

Metcon: For Time (25′ cap)
30/25 Cal Row
Then
5 Rounds:
10 DB Hang Snatch 70/50/30
10 Abmat Situps Straight leg
5 CTB Pullups
20/17 Cal Row
Then
5 Rounds:
10 DB Push Press
10 Abmat Situps Straight Leg
5 T Push ups
10/9 Cal Row

11-09-2020

Squat Clean
5@35/45%
4@55/65%
3@75/85%
1@90%

In 7′:
Perform 60 Walking Lunges
Then, in Remaining Time, Find 1RM Squat Clean

8′ AMRAP
3 Bar Over Burpees
5 TTB
3 Front Squats 155/105 : 135/85
15 DU

11-06-2020

Hang Power Cleans
8@35%
5@45/55%
3@65/75%

WOD: Alternating EMOM x 7 Rounds
I. Barbell Complex @75% of HPC
3 DL
2 Hang Squat Cleans
1 STO

II. 15 Weighted Sit ups 35/25 DB

11-05-2020

Back Squats
8@45%
5@55/65%
3@75/85%
1@90%

Metcon: For Time
100 KB Swings Russian 70/53
*15 Burpees Every Time You Break

11-04-2020

5 Rounds of 5 Reps Each:
5 per Arm DB Curl & Press
5 per Arm Rows
3 Front Squats

NFT
25-20-15-10-5
CG Bench
400m Run or 500m Row
25 Abmat Situps

11-03-2020

Push Press
8@35%
5@45/55%

Deadlift
10@35/45%
5@55%

Metcon: Team of 2 – 12′ AMRAP
Max Wallballs
*DL Hold during , DU and DB Hang Snatch between rounds