5-7-19 Doce

6
May

5-7-19 Doce

Announcements

Happy Birthday, Kim T!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

In an 8 min window…

100m Rowling (air squat penalty)

40′ Walking Lunges

40′ Broad Jumps

Warm-up (No Measure)

Barbell Warm-up;

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

Warm-up (No Measure)

Mobility / Stretching:

Ankle Stretch (0:30 sec/side)

Wrist Stretches (1 Min)

Front Rack Stretch On Bench (1 Min)

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round:

5 Calorie Row

4 Power Cleans (First Weight)

3 Bar Facing Burpees

Metcon (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans 115/80#

15 Bar Facing Burpees

*Rest 4 Minutes*

AMRAP 4:

27/21 Calorie Row

21 Power Cleans 95/65#

15 Bar Facing Burpees

*Rest 4 Minutes*

AMRAP 4:

27/21 Calorie Row

21 Power Cleans 75/55#

15 Bar Facing Burpees
RX+: 135/95#, 115/80#, 95/65#