Gilligan

CrossFit Granada Hills – CrossFit

Warm-up

Warm-up (No Measure)

200M Run

20 Air Squats

200M Run

20 Push Ups

200M Run

20 Pass Throughs

then…

Sotts Press + Snatch Warm Up

Weightlifting

1 Hang Snatch + 1 Snatch (EMOTM 10:)

Build to a Heavy 1+1. Focus on speed under the bar.

Performance: Squat

Fitness: 2 Hang Power

Metcon

Metcon (Weight)

5 Minutes to Snatch for Total Weight

then… Rest 1 Min
You choose the weight and reps. Score is: Reps x Weight = Total Weight

800m Run (Time)

Max Effort 800m Run
then rest 1 Min

Metcon (Weight)

5 Minutes to Clean & Jerk for Total Weight

then… Rest 1 Min
You choose the weight and reps. Score is: Reps x Weight = Total Weight

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Posted on April 18, 2016 in CrossFit

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