3-13-19 Front Squat Wave 3

12
Mar

3-13-19 Front Squat Wave 3

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up / Line Drills:

High Knees

Butt Kicks

Side Shuffle

Quad Stretch

Soldier Kicks

Cradle Stretch

Side Lunges

Walking Spiderman

Inch Worm + 2 Push-ups

Warm-up (No Measure)

Mobility / Activation:

30 Seconds Each:

Squat Hold

Ankle Stretch, ea side

Chest Stretch / Twisted Cross, ea side

Clam Shells, ea side

Glute Bridge

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Hang Power Cleans

5 Front Squats

Weightlifting

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

Metcon

Metcon (No Measure)

Workout Rehearsal:

5 Burpees

4 Hang Power Cleans

3 Front Squats

Metcon (Time)

For time:

50 Burpees

40 Hang Power Cleans 115/80#

30 Front Squats 115/80#
RX+: 135/95#