3-27-19 Front Squat MAX

26
Mar

3-27-19 Front Squat MAX

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up / Line Drills:

Jog Down and Back

Soldier Kicks

Quad Stretch

Side Lunges

Cradle Stretch

Active Samson

Active Spiderman

10 Clam Shells, ea side

10 Glute Bridge

10 Sky Divers

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

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)

Workout Rehearsal:

1 Round:

15 DUs

10 Air Squats

5 Abmat Sit-ups

Metcon (Time)

3 Rounds for Time:

75 Double Unders

50 Air Squats

25 Abmat Sit-ups