Powder Keg

24
Jan

Powder Keg

Announcements

Happy Birthday, Jeanna!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400 Meter Easy Jog

2 Rounds

20 Seconds Front Plank

40 Seconds Inchworm to Push-ups

20 Seconds Hollow Hold

40 Seconds Air Squats

20 Seconds Superman Hold

40 Seconds Active Spidermans + Hamstring Stretch

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Technique

Metcon (No Measure)

5 Hang Muscle Cleans

5 Hang Power Cleans

5 Push Jerks

5 Clean and Jerks

*Build to Workout Weights*

Metcon

Metcon (No Measure)

100 Meter Run

3 Pull-ups

3 Push-ups

3 Air Squats

3 Clean and Jerks

*Performed With Opening Weight* 115/65#

Metcon (AMRAP – Reps)

AMRAP 5:

600 Meter Run

1 Round of “Cindy”

Max Clean and Jerks (115/65)

Rest 5 Minutes

AMRAP 5:

400 Meter Run

2 Rounds of “Cindy”

Max Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5:

200 Meter Run

3 Rounds of “Cindy”

Max Clean and Jerks (155/115)

RX+ 135/155/185# & 95/105/135#

Partner 1 completes the first AMRAP, while partner 2 Rests. AFter 5 minutes, partner 2 begins while partner 1 rests. Alternate until complete. Score is combined reps. Resting partner changes weights for the other partner.
1 Round of Cindy**: 5 Pull-ups, 10 Push-ups, 15 Air Squats

* Your scores for each round are the amount of Clean and Jerks completed