7-19-21 Dembow

18
Jul

7-19-21 Dembow

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Row

7/7 Single Leg DB RDL

8 Frog hops Over DB**

*Increase Pace (EZ-Mod-Hard) each round

**Rd 3 Perform 6 Burpees over the DB

Strength

Deadlift (1×1+ @ 90%)

1 X 5 @ 70%

1 X 3 @ 80%,

1 X 1+ @ 90%

The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

Week 4 of 9

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 15/12 Cal Row

MIN 2 – 3 Deadlifts + 3 Burpees Over Bar + 3 Deadlifts (175/115)

(No Measure)

Rx+ (255/175)
Short on rowers. Partner on Deadlift bar. Partner 1 row, partner 2 deadlift.