CrossFit Grinder » Justin Yen

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

August 29, 2014

Friday “LumberJack 20″ 20 Deadlifts, 275/185 lbs Run 400 m 20 Kettlebell Swings (70/53) Run 400 m 20 Overhead Squats (115/85) Run 400 m 20 Burpees Run 400 m 20 C2B Pull Ups Run 400 m 20 Box Jumps (24″/20”) Run 400 m 20 Squat Cleans (95/65) Run 400 m
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August 28, 2014

Thursday Skills/PR 10 Min Skill work on Handstands, DUs, MUs Max time Hanging L-sit hold WOD Fight Gone Bad Style 1 Min per station, 3 Rounds Box Jumps (24″/20″) The “Hundreds” Sumo Deadlift High Pull (75/55) Push Up + Alt. Knee to Elbow Burpees Low Plank...
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August 27, 2014

Wednesday Strength 5-5-3-3-3 Deadlift (est. 3 RM) then 2 sets of AMRAP DL @ 90% #RM w/ 2 min rest between WOD 21-15-9 DB Row (aka lawnmower starter?)(53/35) C2B Pull Ups Cashout 50 AbMat Sit Ups w/ Med Ball (20/14) 3x 20s L-sits from the floor
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August 26, 2014

Tuesday Skills/PR Handstand/Handstand walk practice Practice and PR attempt for max consecutive Double Unders Strength 5-5-3-3-3 Shoulder Press (est. 3RM) then 3×5 Push Press (continue adding weight to establish 3RM for Push Press) WOD 10 Min AMRAP 10 Ground-to-Overhead...
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August 25, 2014

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...
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August 22, 2014

Friday Warm Up 50 Jumping Jacks + 2 Burpees for every 10 JJ’s 20 Good Mornings PVC Pass Throughs Shoulder circles/swings Leg swings Ankle and Knee rotations Skill/PR Practice Kipping Technique Max Consecutive Strict Pull Ups Go over form for C&J Strength 5-5-3-3-3...
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August 21, 2014

Thursday Skill/PR Max Consecutive Ring Dips WOD Each athlete to complete the following in pairs: 800m Run w/ Sandbag 300m Prowler Push Together (180/125) 1000m Row 50 Jump/Step-Through Tire Flips
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August 20, 2014

Wednesday Strength 5-5-3-3-3 Deadlift (Est. 3 RM) then 3×8 Straight-Leg DL @ 50% 3RM WOD For time: 50-40-30-20-10 KB Swings (53/35) Walking Lunges AbMat Sit Ups Double Unders
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August 19, 2014

Tuesday Skills Practice Handstands/Handstand walk Strength 5-5-3-3-3 Strict Press (establish a 3RM) then 5-5-5 Push Press @ established 3RM Strict Press WOD For time w/ a 15 min Cap 3 Rounds 3 Shoulder to Overhead (155/105) 5 C2B Pull Ups 5 Rounds 3 S-to-O (135/95) 5 C2B Pull Ups...
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August 18, 2014

Monday Strength 2-2-2-2-2 Snatch Balance (work up to a moderately heavy weight) Then 3×5 Back Squat at 80% 1RM WOD 21-15-9 Power Snatch (95/65) Box Jumps (24″/20″) Each round ends with 400m Run Cash Out 150m Carry with Barbell overhead
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