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
