03/07/2015

CrossFit Granada Hills – CrossFit

Mobility

Weightlifting Mobility (No Measure)

With a 45#/35# Bar do 8-10 Reps of:

Squat Quad Mash

Bar Pikes

T-Spine Extension

Shoulder Rotation

Warm-up

One Bar (No Measure)

2 Rounds of 8-12 Reps of:

Snatch Grip RDL’s

Squatting Muscle Snatch w/Trap Raise

Overhead Squat

Add 20lbs

2 Rounds of 8-12 Reps of:

Muscle Snatch from the Hip

Halting Power Snatch

3 Second Snatch

Weightlifting

Snatch Pull (5×5)

Add weight each set

Hang Power Clean (1RM)

Metcon

Metcon (Time)

In teams of 4 complete

100 Burpees

16x30m Farmer Carry 35#/26#

60 Burpees

12x30m Farmer Carry 35#/26#

20 Burpees

4x400m Sprints

Metcon

50-40-30-20-10

Hang Power Clean (115/75)

Box Jump

Shoulder to Overhead

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Posted on March 7, 2015 in CrossFit

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