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FULLGRIP CROSSFIT

8/19/2016 Friday 

8/21/2016

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Back squat heavy 3 rep 
 
EMOM 10min 
Odd: 8-10: UB HPC
Even: 8-10 UB P jerk 

​Beg: odd:8-10 push press 
"        even:15-20 air squats
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8/18/2016 Thursday 

8/21/2016

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Bench press heavy 3 rep of the day 

5RFT
10-15CAl row 
​10-15 burpee 
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8/17/2016 Wednesday 

8/21/2016

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Deadlift 
2@80%
2@90%
​3x3@70%

4rnds, 1min each 
leg kick to RDL
Broad jump
Walking lunge 

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8/16/2016 Tuesday 

8/21/2016

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Snatch find 1RM

FT
50-40-30-20-10
D.U
10-8-6-4-2
snatch 
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8/15/2016 Monday 

8/21/2016

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Strict press heavy 5 rep of the day 

10min AMRAP 
200m sprint 
as many UB ring dips 
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8/12/2016 Friday 

8/21/2016

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Diane 
21-15-9
DL
HSPU
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8/11/2016 Thursday 

8/21/2016

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Pause Snatch triples 5x3

Back squat heavy 3 rep
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8/10/2016 Wednesday 

8/21/2016

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Bench press heavy 3rep of the day

12min running clock
J-over, Crawl under 
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8/9/2016 Tuesday 

8/21/2016

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Weighted strict pullup 
5-5-5-3-3-3-1-1-1

20min
P1 row for CAL
P2 200m plate FM walk
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8/8/2016 Monday

8/21/2016

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1 cluster- 2 thruster 

10min AMRAP
30 pullup
​15 thrusters
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