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crossfitgrit

09-24-21

Strength: Hang Clean Percentages

WOD: 9′ AMRAP EMOM Ladder
:30 on / :30 Off
1 DL + 1 Power Clean
Max DU in remainder of :30
Rest :30
2 DL + 1 Power Clean
Max DU in remainder of :30
Rest :30
3 DL + 1 Power Clean
Max DU in remainder of :30
…..Add 1 DL each round – end at 10 DL + 1 Power Clean

09-23-21

For Time (33′ Cap)
800m Run
40 Box Jumps
10 Abmat Situps
400m Run
30 Box Jumps
20 Abmat Situps
200m Run
20 Box Jumps
30 Abmat Situps
400m Run
10 Box Jumps
40 Abmat Situps
900m Run

09-22-21

Front Squats:
5 @35% (2 sec pause on each)
5@45% (2 sec pause on each)
5@55/65/75/85% (no pause on these sets)

6 Round Alternating EMOM:
Even: 5 BMU / 10 CTB Pullups
Odd: 5 Devil Presses 50/30

09-21-21

3 Rounds:
10 Plate GTO 35/25
10 Russian Twist
20 Plate Pressed Flutterkicks

WOD: 6 Rounds NFT
10 Close Grip Bench Press (build to heaviest 10 unbroken)
10 Russian KB Swings
:15/side KB Suitcase Static Hold
250m Row (build to fastest)

09-20-21

Push Press
10@35%
8@45%
6@55%
3 Sets of 5@65% (A)
*Perform 3 Hang Power Clean After Every Set Above

WOD: 10′ AMRAP Ladder
1 Deadlift (@ A weight)
1 Hang Power Clean
3 Airsquats
2 DL
2 HPC
6 Airsquats
3-3-9
5-5-15
6-6-18…….

09-17-21

Backsquats:
10@35%
8@45%
6@55%
4@65%
*2 Second Pause on 1st 2 Reps of Each Set

Then, Load bar to 75% and perform, For Time:
5-4-3-2-1 Backsquats
1-2-3-4-5 Burpees

WOD: 10′ AMRAP
30/25 Cal Assault Bike Buy In
Then
20 Abmat Sit Ups
5 Push Ups
3 DB Thrusters – 1 DB Right Hand50/30
3 DB Thrusters Left – 1 DB Left Hand

09-16-21

1000m Row
3 Rounds: 10 DB Hang Snatch (get heavier each round)
1000m Row (Faster than 1st Row)
2 Rounds: 10 DB Hang Snatch (getting heavier)
1000m Row (Fastest!! For Time)
10RM DB Hang Snatch

09-15-21

8 Rounds NFT
10 CG Bench (working up to heavy Unbroken 10)
10 American KB Swings 53/35
30 DU / 90 Singles

09-14-21

Warm Up Wod – 3 Rounds:
10 GTO Plate 35/25
20 Toe Taps

WOD: 18′ AMRAP – Team of 2
20/15 cal Assault Bike
10 Walking Lunges
15 Abmat Sit ups
*You go/I go – full rounds

09-13-21

Hang Power Cleans
5 @ 35/45/55/65/75%
*2 Front Squats at Each Weight

15′ AMRAP:
2-4-6-8-10-12-14……
Pull Ups
Deadlifts @ 75% Hang Power Clean Weight
2 Burpees Over Bar Each Round
100m Run