9-12-19 Beef Jerky

11
Sep

9-12-19 Beef Jerky

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CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

2 Rounds, 30 Sec Each:

Active Samson

Push-up to Down Dog

Air Squats

Actie Spiderman

Walkouts

Warm-up (No Measure)

Kettlebell Warm-up:

8 KB Suitcase Deadlifts (right)

40′ Suitcase Carry (right)

8 KB Suitcase Deadlifts (left)

40′ Suitcase Carry (left)

8 KB Waiter Squats (right)

40′ Front Rack Carry (right)

8 KB Waiter Squats (left)

40′ Front Rack Carry (left)

8 KB Push Press (right)

40′ Overhead Carry (right)

8 KB Push Press (left)

40′ Overhead Carry (left)

Skill Work/ Gymnastics

Metcon (Time)

Pull-up Skill Work

For time:

10 Sets of 30% of Max Reps
Each set must be unbroken. Rest as needed between sets. 10 min cap.

If you do not know your max, pick a number of reps you think you can hold for 10 sets.

Modifications: Banded Pull-ups, Strict Pull-ups modifications, Kipping practice

RX+: Chest to bar pull-ups

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round:

5 Kettlebell Swings

4 Kettlebell Reverse Lunges

3 Push Jerks

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

21 Kettlebell Swings 53/35#

14 Kettlebell Reverse Lunges

7 Push Jerks 115/85#
RX+: 70/53#, 155/105#