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crossfitgrit

02-23-24

NFT (6-8 Rounds)
10 CG Bench Press
DB Complex of:
5 DBL DB Deadlifts
4 DBL DB Hang Cleans
3 DBL DB Front Squats
2 DBL DB Push Press
*Work your way up in # on the DB Complex. Bench = Heavy but Unbroken.

02-22-24

Strength:
Squats

14′ AMRAP
100 DU / 250 Singles
20 Pullups
20 Burpees

02-21-24

Endurance Repeats
4 Rounds:
3′ Max Cal Row or Ski
5′ Rest

02-20-24

1a. Strict Press
10-8-6-4-4
*4 Back Rack Lunge Steps at Each Weight

1b. 1′ Max Push Press
with # of Heaviest 4 from 1a.

WOD: 12′ AMRAP
40 Abmat Situps
40 Walking Lunges
:40 Bar Hang

02-19-24

3 Rounds:
10 Front Raises
10 Side Raises
10 High Pulls
10/Arm Bent Over Row
5 Goblet Squats

10′ to Find Heavy Complex of:
Power Clean
Power or Squat Clean
Hang Power or Hang Squat Clean

12′ AMRAP
500/450m Row or Ski
2 Rounds of:
5 Deadlifts
5 Burpees over Bar
1 Clean

02-16-24

4 Rounds:
10 DB Hang Cleans
20 Alt Bent Over Rows
5 Burpee Deadlift
:05 Bottom Squat Hold

10′ to Work to Heavy
5 Rep Back squat
(Lift every 2′)

1′ EMOM x 10 Rounds
1 Back squat
(After Round 5, You May Add Weight Each Round)

02-15-24

Skill:
Push Up Challenge

30′ AMRAP
400m Run
10 CG Bench Press
10 KB Sumo DL

02-14-24

Barbell Complex:
3 Hang Cleans
2 Deadlifts
1 Hang Clean

14′ AMRAP
10 DB Hang Clean & Press (5/arm)
30 Abmat Situps
:30 Plank Hold
5 Goblet Squats

02-13-24

Split Jerk
Work to Heavy Single

14′ AMRAP
300/250m Row or Ski
20 Walking Lunges
10 Deadlifts
10 TTB

02-12-24

15′ AMRAP
30 DU / 60 Singles
20 DB Hang Snatch 50/35
10 Goblet Squats
5 Burpees

5 Sets x 5 Reps
Front Squats
*Work to Heavy 5