6-19-18 Double Crossed

18
Jun

6-19-18 Double Crossed

Announcements

A WOD to Remember-this Saturday, 8 & 9am classes.

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds, 0:30 Seconds Each

Lateral Hops

Push-up to Down Dog

Front to Back Hops

Active Spidermans

Single Unders

Active Samson

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Front Squats

5 Strict Press

5 Push Press

Weightlifting

Clean and Jerk (4 Sets: 3 Reps)

Establish Clean receiving position. Establish Jerk receiving position. Work up in weight, all reps must be unbroken.

Metcon

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1:

Clean and Jerks 75/55#

30 Double Unders After Each Set
RX+: 115/80#

Modification: 60 Single Unders

Cool Down

Metcon (No Measure)

Mobility:

Ankle Stretch (1 Min/Side)

Wrist Stretch (0:30 Sec/Side)

Front Rack Stretch (1 Min)