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)