4-9-18 Back Squat MAX

8
Apr

4-9-18 Back Squat MAX

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 Minute Row then…

10 Active Spidermans

10 Tempo Air Squats

10 Active Samson

10 Side Lunge

10 Duck Walks

10 Fire Hydrants

10 Russian Baby Makers

Warm-up (No Measure)

Mini Band Warm-up:

Hip Flexor March (20 ea side)

Clam Shells (15 ea side)

Banded Air Squats (15 reps)

Weightlifting

Back Squat (1 X 5 @ 60%, 1 X 3 @ 70%, 1 X 1 @ 80%, 1 X 1 @ 90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

18 Front Squats 75/55#

15 Sumo Deadlift High Pulls 75/55#

12 Burpee Box Jumps 24/20″

9 Pull-ups
RX+: 95/65#