8-8-18 Bench Press Wave 2

7
Aug

8-8-18 Bench Press Wave 2

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Walking Samson

Walking Spidermans

Walkouts

Warm-up (No Measure)

Shoulder Activation:

2 sets:

10 Banded Steps on Wall

10 Ring Row

5 Plank Plate Rotations (each side)

10 Side Plank Press Outs (each side)

Weightlifting

Bench Press (1 X 3 @ 65%, 1 X 3 @ 75%, 1 X 3+ @ 85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

1 Rope Climb

12 Single Arm Dumbbell Push Press (6/side) 35/25#

1 Rope Climb

100 Meter Sandbag Run 40/25#
RX+: 50/35#

Modification: 5 pull-ups or 5 ring rows per rope climb