10-9-19 Shoulder Press Wave 3

8
Oct

10-9-19 Shoulder Press Wave 3

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

60 Second Wall Sit

300 Meter Run

10 Air Squats

10 Scap Push-ups

40 Second Wall Sit

200 Meter Run

5 Cossack Squats, ea side

10 Push-ups

20 Second Wall Sit

100 Meter Run

10 Jumping Air Squats

5 Push-up to Down Dog

Weightlifting

Shoulder Press (1 X 5 @ 70%, 1 X 3 @ 80%, 1 X 1+ @ 90%)

Metcon

Metcon (No Measure)

Practice Round:

1 Round:

100 Meter Run

2 Power Cleans

2 Hang Squat Cleans

2 Squat Cleans

Metcon (Time)

3 Rounds for Time:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

Barbell: 95/65#
RX+: 115/85#

Time cap: 20 minutes