6-11-18 Deadlift Deload

10
Jun

6-11-18 Deadlift Deload

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds Each

Slam Ball Foot Taps

Knuckle Drags

Active Spidermans

Single Unders

Air Squats

Slam Ball Deadlifts

Double Unders

Slam Ball Front Squats

Slam Ball Push Press

Warm-up (No Measure)

Banded Warm-up:

20 Psoas Marches

10 Clam Shells/Side

10 Lateral Leg Lifts/Side

Weightlifting

Deadlift (1 X 5 @ 40%, 1 X 5 @ 50%, 1 X 5 @ 60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30 Wallballs 14/10#

15 Deadlifts 165/115#
RX+: 20/14#, 245/165#

Scaled: 120 singles or 1 minute double under practice