9-10-18 Deadlift Wave 2

9
Sep

9-10-18 Deadlift Wave 2

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

0:60 Seconds Each:

Single Unders

Active Spidermans

Backward Single Unders

Push-up to Down Dog

Double Unders (or DU Practice)

Squat Hold + Toe Touch

Warm-up (No Measure)

Banded Warm-up:

10 Clam Shells (ea side)

10 Jane Fondas (ea side)

20 Skydivers

Weightlifting

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

Metcon

Warm-up (No Measure)

Movement Prep:

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

2 Pausing Front Squats

2 Front Squats

2 Strict Press

2 Push Press

2 Push Jerk

Metcon (AMRAP – Reps)

AMRAP 3:

Macho Man 75/55#

Rest 3 Minutes

AMRAP 3:

Macho Man 95/65#

Rest 3 Minutes

AMRAP 3:

Macho Man 105/75#
Macho Man: 3 Power Cleans + 3 Front Squats + 3 Push Jerks

RX+:

135/95#

155/105#

185/135#