7-9-18 Back Squat Wave 3

8
Jul

7-9-18 Back Squat Wave 3

Announcements

Wear your FUNNY (or Motivational) t-shirts this week, let us snap a pic and give everyone a laugh!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Min Each:

Easy Row

Active Spidermans

Moderate Row

Active Samson

Faster Row

Push-up to Down Dog

Warm-up (No Measure)

Banded Warm-up:

Monster Walks (Forward)

10 Air Squats

Monster Walks (Backward)

10 Air Squats

Lateral Steps (Down and Back)

10 Air Squats

Weightlifting

Back Squat (1 X 5 @ 70%, 1 X 3 @ 80%, 1 X 1+ @ 90%)

Metcon

Metcon (AMRAP – Reps)

AMRAP 5:

15-12-9

Kettlebell Swing 53/35#

Front Squat 95/65#

Calorie Row

–Rest 5 Minutes–

AMRAP 5:

15-12-9

Kettlebell Swing 53/35#

Front Squat 75/55#

Calorie Row
RX+:

KB Swings 70/53#

Front Squats: 135/95# and 115/80#