5-15-18 Rack City

14
May

5-15-18 Rack City

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

60 sec Each:

Easy Row

Active Spiderman

Moderate Row

Push-up to Down Dog

Fast Row

Active Samson

Warm-up (No Measure)

Barbell Warm-up:

2 Rounds:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Stiff-Legged Deadlifts

Weightlifting

Clean and Jerk (5 sets of 2)

Build in weight each set. Record highest weight lifted.

Metcon

Metcon (Time)

For Time:

10 Power Cleans 105/75#

50 Air Squats

10 Front Squats 105/75#

50 Air Squats

10 Push Jerks 105/75#

50 Air Squats

10 Clusters 105/75#
RX+: 155/105#

Cool Down

Metcon (No Measure)

Front Rack Stretch (1 Min)

Pigeon Pose (1 Min/Side)

Child’s Pose (1 Min)