9-17-18 Deadlift Wave 3

16
Sep

9-17-18 Deadlift Wave 3

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

60 Seconds Each:

Easy Row

Active Spiderman

Medium Row

Push-up to Down Dog

Fast Row

Squat Hold to Toe Touch

Warm-up (No Measure)

Barbell Warm-up:

5 Stiff-Legged Deadlifts

5 Hang Power Cleans

5 Front Rack Reverse Lunges (Each Side)

5 Strict Press

5 Good Mornings

Weightlifting

Deadlift (1 X 5 @ 70%, 1 X 3 @ 80%, 1 X 1+ @ 90%)

Metcon

Metcon (No Measure)

Establish Lunge Position:

10 Bodyweight Reverse Lunges

10 Light Dumbbell Reverse Lunges

10 Workout Weight Dumbbell Reverse Lunges

Metcon (Time)

3 RFT:

20 Deadlifts 115/80#

15/10 Calorie Row

20 Hang Dumbbell Reverse Lunges 35’s/25’s

15/10 Calorie Row
RX+: 155/105#