12-3-19 Front Squat MAX

2
Dec

12-3-19 Front Squat MAX

Announcements

Happy Birthday, Greg P!
Did you find the Grail Elf?

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP:

30 Seconds Each:

Push-up to Down Dog

Slow Air Squats

Front Plank Hold

Push-up to Down Dog

Slow Air Squats

Hollow Hold

Push-up to Down Dog

Slow Air Squats

Superman Hold

MOBILITY:

Ankle Stretch (30 sec/side)

Lizard Pose (30 sec/side)

Pigeon Pose (30 sec/side)

ACTIVATION:

Banded Monster Walks

Lateral Side Steps

Weightlifting

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

Continue to build to new 1RM

Metcon

Metcon (No Measure)

PRACTICE ROUND:

5 Wallballs

5 DB Snatch

5 Toes to Bar

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

40 Wallballs 20/14#

40 Alternating DB Power Snatch 35/25#

40 Toes to Bar
RX+:

Wallballs 30/20#

DB Snatch 50/35#