6-4-18 Deadlift Wave 3

3
Jun

6-4-18 Deadlift Wave 3

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

High Knees

Butt Kicks

Quad Stretch

Soldier Kicks

Active Spiderman

Hamstring Scoops

Warm-up (No Measure)

2 sets:

10 Single Leg Good Mornings

8 Front Squats

6 Straight Leg Deadlifts
Perform with empty barbell

Weightlifting

Deadlift (1 X 5 @ 70%, 1 X 3 @ 80%, 1 X 1+ @ 90%)

Metcon

Metcon (AMRAP – Reps)

Every 4 Minutes for 3 Sets:

400m Run

Max Reps of “Movement”
Set 1: Front Squats 75/55#

Set 2: Push Press 75/55#

Set 3: Front Rack Lunges 75/55#

RX+: 95/65#

Cool Down

Metcon (No Measure)

Mobility (5 Minutes)

Barbell rollout – quads and IT band