8-6-18 Front Squat Wave 2

5
Aug

8-6-18 Front Squat Wave 2

Announcements

Aug 10-Women, WOD & Wine – reserve your spot!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

0:30 Seconds Each:

Knuckle Drags

Push-up to Down Dog

Active Samson

Active Spidermans

Cossack Squats

Slow Air Squats

KB Front Rack Stretch (ea side)

Warm-up (No Measure)

Banded Warm-up/Activation:

Monster Walks

Lateral Side Steps

Spiderman Walk (LOR)

Weightlifting

Front Squat (1 X 3 @ 65%, 1 X 3 @ 75%, 1 X 3+ @ 85%)

Metcon

Warm-up (No Measure)

Movement Prep:

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

3 Push Press

3 Push Jerks

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Clean and Jerks

3 Front Squats

3 Push Press

3 Thrusters

Metcon (Time)

For Time:

30 Snatches 75/55#

30 Clean and Jerks 75/55#

30 Thrusters 75/55#
RX+: 95/65#