CrossFit Grand Rapids

Team WOD

We’ll be doing all 1 Rep max efforts this week so there won’t be any gymnastics or regular strength training. Tomorrow will be a 1RM Back Squat.

3-3-3-3-3
Back Squat

then…

Front Lever – 1.5 minutes

Client’s Choice WOD

3-3-3-3-3
Bench Press

then…

frog stands 3 minutes

then…

WOD
For time:
10 Deadlifts @ 300#
50m Bear Crawl
200m Sprint
200m Run w/ 45# plate
20 Pull-ups

Handstand Practice 5 minutes

then…

“SQT”

3 rounds for time of:
- 95 pound Ground to overhead, 10 reps
- 200 yard Shuttle sprint, 50 yards there and back twice

3-3-3-3-3
Weighted Pull-ups

then…

“Grace”
30 reps, 135# Power clean & Jerk

3-3-3-3-3
Deadlift

then…

Team WOD

3-3-3-3-3
Squat

Clients’ Choice WOD

Bears name weightroom after pioneering strength coach

3-3-3-3-3
Bench Press

then…

3 minutes Planche Practice

then…

100 yard sprints x 10
Your score is your slowest time.