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FULLGRIP CROSSFIT

2/4/17 Saturday

4/23/2017

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Bootcamp 
30min window 
15 Burpees 
1Lap Broad Jump
15 KBS swings 
2Laps Walking Lunges 
15 Knee Strikes L+R situps w/ MB
3 Lap Shuttle Run 
then...
Handstand Push up/ Kip Handstand Push up prog. 
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2/3/17 Friday

4/23/2017

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15min to go as heavy as poss.
1 cluster to 2 Thrusters 

Fran 10min cap 
21-15-9 FT
thrusters 
Pull ups 
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2/2/17 Thursday

4/23/2017

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20min
Standing Hurdle Jumps 
Running Start Hurdle Jumps 

12min 
12 Ball Slams 
24 Grasshoppers 
12 Hollow Rocks 
​
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2/1/17 Wednesday

4/23/2017

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Floor Press Find 5 RM
5-5-5-5-5-5-5

27-24-21-28-15-12-9
Hand Release Push ups
​10 Roll Back & Forward post get ups
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1/31/17 Tuesday

4/23/2017

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Back Squat 
10-10-10-10-10
or 
8-8-8-8-8
@ 70- 75%

3RFT
400m
BB Stepups 
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1/30/17 Monday

4/23/2017

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Work on Heavy doubles 
Snatch 2-2-2-2-2

"Randy" (12min cap)
75 Power Snatch 
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1/28/17 Saturday

4/23/2017

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Bootcamp
5rnd each person
1min Sandbag/ heavy bag shoulder toss
30sec tire toe taps
1min Sprawl MB toss
​Bear Crawl to finish 
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1/27/17 Friday

4/23/2017

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Deadlift work up to heavy 8rep
8-8-8-8-8-8

10min ascending ladder
Pull ups
Toes to bar
​Box Jump 
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1/26/17 Thursday

4/23/2017

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DB bench press
8-8-8-8-8-8
then... 
3 sets of DB complex 
DB Front raise 10-12-15
DB Bent over rear delt raise 10-12-15

12min (partner WOD)
S1 200m run
S2 as many wall walk  
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1/25/17 Wednesday

4/23/2017

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Overhead Squat Find 1rm

FT (12min cap)
100 double unders 
21 Front Squat
100 double unders
15 Front Squat 
100 double unders  
​9 Front Squats 
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