8-12-19 Deadlift Max Out / The David Ceja

11
Aug

8-12-19 Deadlift Max Out / The David Ceja

Announcements

FUNNY / MOTIVATIONAL T-SHIRT WEEK
August 12-17

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

100m Run

30 Second Active Samson

30 Second Air Squat

100m Run

30 Second Push-up to Down Dog

30 Second Up Dog Hold

100m Run

30 Second Front Plank

30 Second Mountain Climbers

100m Run

30 Second Side Plank (Each Side)

Warm-up (No Measure)

Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Deadlift (1 X 5 @ 60%, 1 X 3 @ 70%, 1 X 1 @ 80%, 1 X 1 @ 90%)

Continue to build to new 1RM

Metcon

Metcon (Time)

For Time:

50 Bodyweight Lunges

40 Box Jump Overs 24/20″

30 Double DB Front Squats 35’s/25’s
RX+: 30/24″, 50’s/35’s

Use DB’s first and KB’s only if DB’s are not available.