6-18-21 Squeaky Clean

17
Jun

6-18-21 Squeaky Clean

Announcements

Happy Birthday, Krista!
Happy Birthday, Randy!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

then…Line Drills

High Knees

Butt Kickers

Skips High

Skips Long

Soldier Kicks

Broad Jump

then….

200m Run
10m length – outside if possible

Mobility

Warm-up (No Measure)

1min ea side:

Samson Stretch

Warm-up

Warm-up (No Measure)

Clean Barbell Warm-Up

5 Deadlift

5 Hang Muscle Clean

5 Elbow Rotations

5 Front Squat

Weightlifting

Metcon (Weight)

Build to a Heavy Complex

Every 2:00 x 5 sets

1 Power Clean

1 Hang Squat Clean

1 Squat Clean
Increase load across sets, 10 minutes total

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

w/ workout weight

Run 50m

3 Power Cleans

3 Hang Squat Cleans

3 Squat Cleans

Metcon

Metcon (Time)

3 Rounds For Time:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

Barbell: 115/85
*Score = Time it takes to complete the workout

Cool Down

Metcon (No Measure)

1min ea:

Wrist Stretch, 30sec ea side

Puppy Pose

Side Lying Quad Stretch