28
Nov
11-29-17 Bench Press Wave 2
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
250m Slow Row
Then…
5 Push Up to Down Dog with Foot Pedal
5 Active Samson (each leg)
3 Push-up to Down Dog with Foot Pedal
3 Active Samson (each leg)
1 Push-ups to Down Dog with Foot Pedals
1 Active Samson (each leg)
Weightlifting
Bench Press (1 X 3 @ 65%, 1 X 3 @ 75%, 1 X 3+ @ 85%)
Metcon
Metcon (Time)
5 Rounds:
On the 4:00
250m Row
1 Round of “DT” 115/80#
RX+ 155/105#
DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerk
*Score is your slowest round
Cool Down
Metcon (No Measure)
Mobility:
Banded Shoulder Distraction (1 min/side)
Banded Pec Stretch (1 min/side)
Banded Deltoid Stretch (1 min/side)