4-18-19 THE ANEAL RONEY / Deadlift Wave 3

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up / Line Drills:

Quad Stretch

Knee to Chest

Cradle Stretch

Soldier Kicks

Side Lunges

Active Samson

Active Spiderman

Walkouts

10 Cat Cows

10 Donkey Kicks, ea leg

10 Fire Hydrants, ea leg

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Strict Press

5 Front Squats

5 Push Press

5 Stiff-Legged Deadlifts

2 sets:

5 Hinge to Knees

5 Deadlifts

Weightlifting

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

Metcon

Metcon (No Measure)

Workout Rehearsal:

4 DB Snatch

4 OH DB Lunges

4 Burpees

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

20 DB Snatch 35/25#

20 Overhead DB Lunges 35/25#

20 Burpees
RX+: 50/35#