10-14-19 Adderall

13
Oct

10-14-19 Adderall

Announcements

Happy Birthday, Beth!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

400m Easy Run

Then…

30 Seconds Each:

Active Divebombers

Romanian Deadlifts

Strict Press & Reach

Slow Air Squats

Hang Power Cleans

Push Press

Active Samson

Front Squats

Push Jerks

Warm-up (No Measure)

Thruster Movement Prep:

5 Front Squats

5 Push Press

5 Thrusters

Snatch Movement Prep:

5 Snatch High Pulls

5 Power Snatches

Clean and Jerk Movement Prep:

5 Clean High Pulls

5 Push Jerks

5 Clean and Jerks

Metcon

Metcon (No Measure)

Workout Rehearsal:

**All 3 Movements Completed with Your Thruster Weight

1 Round:

100 Meter Run

3 Clean and Jerks

3 Power Snatches

3 Thrusters

**Build to Clean and Jerk Weight

1 Round:

100 Meter Run

3 Clean and Jerks

Metcon (AMRAP – Reps)

For Max Reps:

0:00 – 10:00


1 Mile Run


Max Clean and Jerks 135/95#

10:00 – 13:00
 Rest


13:00 – 20:00


800 Meter Run


Max Power Snatches 115/85#

20:00 – 23:00
 Rest


23:00 – 27:00


400 Meter Run


Max Thrusters 95/65#
Tailor the running distances so that you will have time (at least 2:00 minutes) for the barbell work each round.