5-17-19 Black and Blue

16
May

5-17-19 Black and Blue

Announcements

Happy Birthday, Caryn!
Happy Birthday, Mandi L!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up / Line Drills:

200m Run then…

Soldier Kicks

Cradle Stretch

Quad Stretch

Active Spiderman

Active Samson

Walkouts

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Elbow Rotations

5 Strict Presses

5 Hang Power Cleans

5 Front Squat

5 Stiff-Legged Deadlifts

Warm-up (No Measure)

Mobility / Stretching:

2 sets, alternating with a partner:

1 Min Front Rack Stretch (on bench with PVC pipe)

1 Min Wrist Stretches

Weightlifting

Power Clean (Build to Heavy Set of 3 Reps)

*15 Min Cap*

All reps must be touch and go from the floor

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round:

3 Power Cleans

3 Buprees

2 Power Cleans

2 Burpees

Metcon (Time)

5 Rounds for Time:

10 Power Cleans 115/80#

10 Burpees
RX+: 135/95#