7-17-19 Power Ranger

16
Jul

7-17-19 Power Ranger

Announcements

BINGO! BINGO! BINGO!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

200m Run then…

30 Seconds Each:

Active Spidermans

Push-up to Down Dog

Front Plank

Active Spidermans

Push-up to Down Dog

Right Side Plank

Active Spidermans

Push-up to Down Dog

Left Side Plank

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

*REST*

1 Min Wrist Stretches

1 Min Front Rack Stretch

*REST*

Power Clean Warm-up:

4 Jump Shrugs

4 Jump Shrug + High Pulls

4 Hang Muscle Cleans

4 Power Cleans

Weightlifting

Metcon (Weight)

Power Clean Complex:

1 Hang Power Clean + 1 Power Clean
Work to a heavy complex

Metcon

Metcon (No Measure)

Workout Rehearsal:

2 Power Cleans

100 Meter Run

2 Power Cleans

Metcon (Time)

For Time:

15 Power Cleans 115/80#

600 Meter Run

10 Power Cleans 115/80#

400 Meter Run

5 Power Cleans 115/80#

200 Meter Run
RX+: 155/105#