5-22-19 Back Squats Wave 3

21
May

5-22-19 Back Squats Wave 3

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

400m Run then…

40′ Walking Samson

10 Air Squats

40′ Walking Spidermans

10 Air Squats

40′ Bear Crawl Forward

10 Air Squats

40′ Bear Crawl Backwards

10 Air Squats

40′ Walking Lunge

Warm-up (No Measure)

Specific Warm-up:

Monster Walks (down and back)

Lateral Steps (down and back)

15 Glute Bridge

Warm-up (No Measure)

Barbell Warm-up:

5 Sumo Deadlifts

5 Hang High Pulls (narrow grip)

5 Back Squats

5 Sumo Stance Good Mornings

5 Sumo Deadlift High Pulls

Weightlifting

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

Metcon

Metcon (Time)

3 RFT:

20 Sumo Deadlift High Pulls 75/55#

50 Bodyweight Lunges (step forward)
RX+: 95/65#