9-10-19 Back Squat Deload

9
Sep

9-10-19 Back Squat Deload

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

Run 200M

1 Min Each:

Active Spidermans

Hamstring Scoops

Push-up to Down Dog

1 Min: Single Unders

*4 Straight Arm Burpee Penalty For Every Trip*

1 Min: Right Leg Single Unders

*2 Frog Hop Penalty For Every Trip*

1 Min: Left Leg Single Unders

*1 Burpee Penalty For Every Trip*

Weightlifting

Back Squat (1 X 5 @ 40%, 1 X 5 @ 50%, 1 X 5 @ 60%)

Warm-up (No Measure)

Dumbbell Warm-up:

*Each Side, Completed With 1 Light Dumbbell: *

5 Deadlifts

5 Russian Dumbbell Swings

5 Waiter Squats

5 Strict Press & Reach

Metcon

Metcon (No Measure)

Workout Rehearsal:

4 Calorie Row

8 Double Unders

4 Dumbbell Snatches

4 Lateral Dumbbell Burpees

Metcon (Time)

For time:

3 Rounds:

21/15 Calorie Row

75 Double Unders

Directly Into…

3 Rounds:

20 Dumbbell Snatches 35/25#

12 Lateral Dumbbell Burpees
RX+: 50/35#