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