17
Apr
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#