5-2-19 Deadlift MAX OUT

1
May

5-2-19 Deadlift MAX OUT

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

1 Minute Each:

Jog Down and Back

Side Shuffle / Karoke

Soldier Kicks

Quad Stretch

Side Lunges

Active Samson

Active Spiderman

Warm-up (No Measure)

Specific Warm-up / Activation:

Monster Walks

10 Air Squats

Lateral Side Steps

10 Glute Bridge

Weightlifting

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

Continue to build to new 1RM

Metcon

Warm-up (No Measure)

Barbell Warm-up:

1 Round with empty barbell:

3 Power Cleans

3 Front Squats

3 Push Jerks

1 Round with lighter weight:

3 Power Cleans

3 Front Squats

3 Push Jerks

1 Round with workout weight:

3 Power Cleans

3 Front Squats

3 Push Jerks

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

3 Power Cleans

3 Front Squats

3 Push Jerks

Barbell weight: 95/65#
RX+: 135/95#