3-29-21 Power Play

28
Mar

3-29-21 Power Play

Announcements

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CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each:

Jumping Jacks

Glute Bridges

Lateral Hops Over Barbell

Alternating Bird Dogs

Max Height Vertical Jumps (In Place)

Down Dog

Single Unders

Active Samson

Double Taps

Jumping Air Squats

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Front Squats

5 Romanian Deadlifts

Mobility

Warm-up (No Measure)

Calf Stretch on Post, 30sec ea side

Pigeon Pose + Wrist Stretch, 1min ea side

Weightlifting

Power Clean (Barbell Cycling: 15-10-5 Unbroken Power Cleans )

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

With Workout Weight:

2 Power Cleans

10 Double Unders

Metcon

Metcon (AMRAP – Reps)

AMRAP 7:

1 Power Clean (135/85)

30 Double Unders

2 Power Cleans (135/85)

30 Double Unders

3 Power Cleans (135/85)

30 Double Unders



Add 1 Power Clean Per Round

Rx+ 155/105