262-923-1302 info@gridcrossfit.com
262-923-1302 info@gridcrossfit.com

Pre-Comp

0

Grid CrossFit – Pre-Comp

Strength

Front Squat (5-5-5-5)

@60.70.75.75%

Metcon (No Measure)

E2m for 4 min (2 sets)

Snatch press x 2 reps

then

E2m for 4 min (s2 sets)

1 snatch push press + 4 OHS (pause at bottom of each squat)

then

E90 sec for 3 min (2 sets)

Hang snatch x 2 @ 65-75%

then

E90 sec for 6 min (4 sets)

Snatch x 1 @75-85%

then

EMOM for 12 min

1 Snatch @ 85-90% (goal is to get all 12 reps)

Back Squat (10-8-6-6-6)

@60.65.70.75.80 %

WOD

Metcon (Time)

400 meter bear hug run or walk