9-13-18 Turtle Club

12
Sep

9-13-18 Turtle Club

Announcements

Saturday is the last day to register for the Barbells for Boobs-Challenge for Charity!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200m Run then…

:30 Seconds Each

Active Spidermans

PVC Pass Throughs

Active Samson

PVC Around the World

Air Squats

PVC Pass Throughs (More Narrow)

Push-up to Down Dog

PVC Overhead Squats

Warm-up (No Measure)

2 sets, partner up and share rig:

3 PVC Squat Therapy (10 seconds down, 5 sec pause, 5 seconds up)

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Overhead Squats

5 Push Press

5 Front Squats

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round with empty barbell:

10 Overhead Squats 45/35#

100 Meter Run

10 Thrusters 45/35#

1 Round at workout weight:

5 Overhead Squats 75/55#

100 Meter Run

5 Thrusters 75/55#

Metcon (Time)

For Time:

21 Overhead Squats 75/55#

200 Meter Run

21 Thrusters 75/55#

200 Meter Run

15 Overhead Squats 75/55#

200 Meter Run

15 Thrusters 75/55#

200 Meter Run

9 Overhead Squats 75/55#

200 Meter Run

9 Thrusters 75/55#

200 Meter Run
RX+: 95/65#