8-1-18 Bench Press Wave 1

31
Jul

8-1-18 Bench Press Wave 1

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

0:30 Seconds Each:

Knuckle Drags

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

KB Front Rack Stretch (ea side)

Warm-up (No Measure)

Shoulder/Glute Activation:

3 sets:

Banded Walk Square (5 steps/direction)

10 “I” “T” and “W”

Weightlifting

Bench Press (1 X 5 @ 60%, 1 X 5 @ 70%, 1 X 5+ @ 80%)

Metcon

Metcon (Time)

For Time:

21 Burpees

21 Power Cleans 95/65#

15 Burpees

15 Hang Squat Cleans 95/65#

9 Burpees

9 Thrusters 95/65#
RX+: 115/80#

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Banded Ankle Stretch (1 Min/Side)

Wrist Stretches