7-10-19 Front Squat Max

9
Jul

7-10-19 Front Squat Max

Announcements

BINGO! Who has at least one Bingo?

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

300m Run then…

Quad Stretch

Knees to Chest

Solider Kicks

Walking Spiderman

Cradle Stretch

Walking Samson

Warm-up (No Measure)

Specific Warm-up:

Monster Walks

15 Air Squats

Lateral Side Steps

15 Glute Bridge

Weightlifting

Front Squat (1 X 5 @ 60%, 1 X 3 @ 70%, 1 X 1 @ 80%, 1 X 1 @ 90%)

Continue to build to new 1RM

Metcon

Metcon (No Measure)

Workout Rehearsal:

10 Double Unders

8 Abmat Sit-ups

6 DB Hang Clean and Jerks

Metcon (Time)

For time:

100 Double Unders

80 Abmat Sit-ups

60 DB Hang Clean and Jerk 35/25#
RX+: 60 GHDs, 50/35#