7-12-19 Adderall

11
Jul

7-12-19 Adderall

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

100 Meter Run

20 Seconds Each:

Push-up to Down Dog

Active Spidermans

Air Squats

100 Meter Run

20 Seconds Each:

Good Mornings

Back Squats

Elbow Rotations

100 Meter Run

20 Seconds Each:

Romanian Deadlifts

Hang Muscle Cleans

Strict Press

100 Meter Run

20 Seconds Each:

Snatch Grip RDL’s

Hang High Pulls

Hang Muscle Snatches

Warm-up (No Measure)

Thruster Movement Prep:

5 Front Squats

5 Push Press

5 Thrusters

Snatch Movement Prep:

5 Snatch High Pulls

5 Power Snatches

Clean and Jerk Movement Prep:

5 Clean High Pulls

5 Push Jerks

5 Clean and Jerks

Warm-up (No Measure)

Workout Rehearsal, at workout weight:

5 Thrusters

*add weight*

4 Power Snatches

*add weight*

3 Clean and Jerks

Metcon

Metcon (AMRAP – Reps)

For Max Reps:

0:00 – 10:00 – 1 Mile Run

Max Clean and Jerks 115/80#

10:00 – 13:00 – Rest

13:00 – 20:00 – 800 Meter Run

Max Power Snatch 95/65#

20:00 – 23:00 – Rest

23:00 – 27:00 – 400 Meter Run

Max Thrusters 75/55#
RX+: 135/95#, 115/80#, 95/65#

Modify the 1 mile run to 1200m if needed.