6-5-18 Power Outage

4
Jun

6-5-18 Power Outage

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

0:45 Seconds Each

Jumping Jacks

Active Samson

Quick Single Unders

Active Spidermans

Higher Single Unders

Push-up to Down Dog

Warm-up (No Measure)

Barbell Warm-up (3 reps each):

High Hang Clean Shrug

High Hang High Pull

High Hang Muscle Clean

Front Squats

Hang Clean

Clean (mid-shin)

Weightlifting

Clean Pull + Power Clean (5 sets)

Work up in weight each set. Record highest weight lifted.

Metcon

Metcon (AMRAP – Reps)

AMRAP 5:

Buy-In: 50 Double Unders

12 Power Cleans 75/55#

4 Burpee Box Jump Overs 24/20″

–rest 5 minutes–

AMRAP 5:

Buy-In: 50 Double Unders

8 Power Cleans 95/65#

4 Burpee Box Jump Overs 24/20″

–rest 5 minutes–

AMRAP 5:

Buy-In: 50 Double Unders

4 Power Cleans 115/80#

4 Burpee Box Jump Overs 24/20″
RX+: 115/80#, 135/95#, 155/105#