8-13-21 Banzuke

12
Aug

8-13-21 Banzuke

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

30 Single Unders*

5 Hip to Above the Knee Deadlift

5 Hip to Below Knee Deadlift

5 Full Deadlifts

10 Shuttle Runs

*At 3:00 transition to 15 Double Unders

Strength

Deadlift (1×1+ @ 90%)

1×5 @ 70%

1×3 @ 80%

1×1+ @ 90%

Week 7 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

25 Double Unders

5 Sumo Deadlifts (185/135)

25 Double Unders

25 10M Shuttle Runs

(Score is Rounds + Reps)

Use Mats as coach directed

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