CrossFit Grover Beach

hey everyone, sorry i havent been posting workouts. this is where ive been pulling workouts from lately anyway. they post an at home workout and a regular workout. https://comptrain.co/

Wednesady: 1. On the 1:30 x 4 Sets: 5 Deficit Deadlifts... Set 1: 2 Deficit Set 2: 3 Deficit Set 3: 4 Deficit Set 4: 5 Deficit From the 6:00 12:00: Build to a Heavy Set of 2 (No Deficit) 2. Conditioning AMRAP 5: Buy-In: 50 Wallballs (20/14) 12 Deadlifts (225/155) 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 35 Wallballs (20/14) 9 Deadlifts (275/185) 9 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 20 Wallballs (20/14) 6 Deadlifts (315/225) 6 Lateral Barbell Burpees 3. Body Armor (A) 3 Giant Sets: :30 Seconds Dummbell Hollow Hold 20 Dumbbell Death March 10 Cossack Squats (5 Each Side) Rest 2 Minutes Between Sets Body Armor (B) 4 Giant Sets: 21 Banded Russian Kettlebell Swings 7 Renegade Rows

Tuesday: Pick at least 2 1. For Time:... 100 sit-ups 50 Strict Deficit Handstand Push-ups (4.5/3) 50 sit-ups 2. Conditioning AMRAP in 20 min: 50 Handstand Walk 100 Double Unders 50 Handstand Walk backwards 10 Power Clean and Jerks (205/145) 3. Track Conditioning On the 0: 400m Run On the 3: 200m weighted run On the 5: 400m Run On the 8: 200m weighted run On the 10: 400m Run On the 13: 200m weighted run On the 15: 400m Run On the 18: 200m weighted run

Monday: 1. Snatch Technique (A) On the 0:00 On the 2:00 x 5 Sets:... 3 Muscle Snatches 2 Pausing Overhead Squats 1 Pausing Snatch Balance Snatch Technique (B) On the 10:00 On the 1:30 x 5 Sets: 1 Snatch Pull 1 Hang Squat Snatch (just above knee) 1 Hang Squat Snatch (just below knee) 2. Stamina Squats On the Minute x 10: 1 Front Squat 3 Back Squats 3. Conditioning On the 10:00 x 3 Rounds: 20 Pull-ups 30 Push-ups 40 AbMat Sit-ups 50 Air Squats 400m run *Wearing a 20/14 Weight Vest*

Friday: Pick 2: 1. Box Squats... On the Minute x 10: 2 Box Squats Box height just below parallel 2. Power Clean Technique (A) On the 0:00 On the 2:00 x 5 Sets: 1 Pausing Clean Pull 1 Pausing Hang Clean High Pull 1 Pausing Hang Power Clean 1 Hang Power Clean Power Clean Technique (B) On the 10:00 On the 1:30 x 5 Sets: 1 Hang Power Clean (just above knee) 1 Hang Power Clean (just below knee) 3. Conditioning Heavy DT 5 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Barbell: 205/145