7-7-20 TripAdvisor

6
Jul

7-7-20 TripAdvisor

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CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Plate Hops

Plate Romanian Deadlifts

Plate Russian Twists

Plate Sit-up

Plate Lateral Squats

Plate Counterbalance Squats

Performed with 15/10# Plates

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Front Rack Stretch: 1 Minute

Wrist Stretch: 1 Minute

Metcon

Metcon (No Measure)

Rehearsal

With Opening Weight:

100M Run

6 Power Cleans

12 Double Unders

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 600M Run

Into Max Rounds

9 Power Cleans (95/65)

21 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 400M Run

Into Max Rounds:

6 Power Cleans (115/85)

21 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 200M Run

Into Max Rounds:

3 Power Cleans (135/95)

21 Double Unders

Rx+

1. 115/75

2. 135/95

3. 165/115
Your score for each section is total rounds and reps of clean and double unders