CrossFit Grinder » August 25, 2014

7256 Roswell Rd NE,
Sandy Springs, GA 30328
Phone: (678) 274-9390
Email: Info@crossfit-grinder.com

August 25, 2014

August 24, 2014
Off

Monday

Strength
5-5-3-3-3 Back Squat (Est. 3RM)
then
5-5-5 Box Squat @ 80-90% of 3RM

WOD
“Hang Power Clean/Front Squat Ladder”

4 Rounds of
3 Min AMRAP
1 Hang Power Clean (135/95)
1 Front Squat (135/95)
2 Hang Power Clean
2 Front Squat
3 Hang Power Clean
3 Front Squat
…and so forth. Continue adding 1 rep to each movement. If you drop the bar during a set, you have to start that one over. Example: You’re on the 4 HPC/4 FS set and you drop it after 3 front squats, you must start the 4’s set over.

Rest 2 Mins after each round

Core Cashout
2 Min Plank hold
30s rest
1 Min “Hundreds”
15s rest
1 Min Russian Twist w/ Med ball (20/14)
15s rest
2 Min Plank Hold

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