6-25-18 Back Squat Wave 1

24
Jun

6-25-18 Back Squat Wave 1

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400 Meter Run

Then…

High Knees

Butt Kicks

Quad Stretch

Solider Kicks

Cradle Stretch

Hamstring Scoops

Side Lunges + Standing Straddle

Inch Worms + 2 Push-ups

Warm-up (No Measure)

Banded Warm-up:

Monster Walks

Lateral Side Steps

15 Banded Air Squats

Weightlifting

Back Squat (1 X 5 @ 60%, 1 X 5 @ 70%, 1 X 5+ @ 80%)

Metcon

Metcon (AMRAP – Reps)

5 Rounds, Against a 2:00 Min Clock:

9 Deadlifts 75/55#

7 Front Squats

5 Hang Power Cleans

3 Shoulder to Overhead

then…max DUs in remaining time

–Rest 1 Min Between Rounds–
RX+: 95/65#

Modification: Bar Jumps

Score is total DUs