23
Jul
7-24-20 DT
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds Each
Active Samson
Romanian Deadlifts
Active Spidermans
Hang Muscle Cleans
Push-up to Down Dog
Strict Press & Reach
Active Samson
Good Mornings
Active Spidermans
Elbow Rotations
Push-up to Down Dog
Front Squats
Mobility
Warm-up (No Measure)
Wrist Stretch: 40 Seconds
Front Rack Stretch: 40 Seconds
Child’s Pose: 40 Seconds
Metcon
Metcon (No Measure)
Practice Rounds
1 Round
With Lighter Weight:
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks
1 Round
With Workout Weight:
6 Deadlifts
4 Hang Power Cleans
2 Push Jerks
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
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