CrossFit Grinder » WOD

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

WOD

Monday

CrossFit Grinder – CrossFit Warm-up Dynamic Warm up, Range of motion and mobility Drills Weightlifting Low Hang Snatch 3×2 @ 70% 2×2 @ 75% 2×2 @ 80%Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor. Weightlifting...
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Sunday

CrossFit Grinder – CrossFit Warm-up Dynamic Warm Up, Range of motion and Mobility Drills Gymnastics 30 Muscle-Ups (Time) 30 muscle-ups for time*scaled jumping muscle up Metcon Metcon (Time) 5 Rounds: 20 Toes 2 Bar 20 Jumping Lunges 100 ft. Kettlebell Farmers Carry 53/35
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Saturday

CrossFit Grinder – CrossFit Warm-up Dynamic Warm up, Range of Motion and Mobility Drills Weightlifting Pwr Clean & Jerk On the Minute x 5: 3 Power Cleans (Climbing Weights: 60-65-70-75-80) Rest 1:00 On the Minute x 5: 3 Push Jerks From Ground (Climbing Weights:...
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18.0

CrossFit Grinder – CrossFit Warm-up Dynamic warm up, Range of Motion and Mobility Drills Gymnastics AMRAP 7 20 Double-Unders, 1 Strict Handstand Push-ups 20 Double-Unders, 2 Strict Handstand Push-ups 20 Double-Unders, 3 Strict Handstand Push-upsadd 1 each round until cap is...
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Thursday

CrossFit Grinder – CrossFit Warm-up Dynamic Warm up, range of motion and mobility Drills Metcon Metcon (AMRAP – Reps) AMRAP 20: 3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs 9 Kettlebell Swings, 9 Box Jump Overs,...
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Wednesday

CrossFit Grinder – CrossFit Warm-up Warm-up (No Measure) Dynamic Warm up with range of motion and mobility drills Weightlifting Barbell Cycling 5 Rounds: :25 Seconds – AMRAP Clean and Jerks 135/95 Rest :35 Seconds Metcon Metcon (AMRAP – Reps) AMRAP 20: 1 Clean and...
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Tuesday

CrossFit Grinder – CrossFit Warm-up Warm-up (No Measure) Dynamic Warm up with Mobility and range of Motion Drills Gymnastics EMOM 10min EMOM Even- 6 Toes 2 Bar Odd- 1 Handstand around the world Metcon Metcon (Time) 50 Deadlifts @135 20 Ring Dips 20 HR Push-ups 30 Alt. DB...
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Monday

CrossFit Grinder – CrossFit Warm-up Warm-up (No Measure) Dynamic Warm up, Mobility and Range of Motion Weightlifting Hang Squat Snatch Build to a Heavy Single Metcon Metcon (AMRAP – Reps) AMRAP 9: 10 Hang Squat Snatches 75/55 30 Double Unders Midline 6 Rounds: 21...
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Sunday

CrossFit Grinder – CrossFit Warm-up Warm-up (No Measure) Dynamic Warm up, Mobility and Range of Motion Drills Midline EMOMx10 6 DB box step ups 25/15 6 Toes to Bar Metcon Metcon (AMRAP – Reps) Teams of 3: AMRAP 20: 50 Strict Pull-Ups 75 Floor Press 135/95 100/70 Cal Row
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