10-1-18 Deadlift MAX

30
Sep

10-1-18 Deadlift MAX

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200m Run then…

:30 Seconds Each:

Active Spiderman

Knuckle Drags

Push-up to Down Dog

Side Lunges

Slow Air Squats

Clam Shells (ea side)

Jane Fondas (ea side)

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Hang Power Cleans

5 Stiff-Legged Deadlifts

Weightlifting

Deadlift (1 X 5 @ 60%, 1 X 3 @ 70%, 1 X 1 @ 80%, 1 X 1 @ 90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

200m Sandbag Run

12 Deadlifts 95/65#

9 Hang Power Cleans 95/65#

6 Push Jerks 95/65#
RX+: 135/95#