7-13-21 Clean Bees

12
Jul

7-13-21 Clean Bees

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Spiderman

10 Frog Hops*

10 Jumping Squats

*Round 3 Perform 8 Burpees

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Front Squats

5 Romanian Deadlifts

Strength

Back Squat (1×3 @ 85%)

1×3 @ 65%

1×3 @ 75%

1×3+ @ 85%

Week 3 of 9

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

5 ROUNDS

8 Hang Squat Cleans (75/55)

8 Burpees

-Rest 2:00-

1 ROUND

16 Hang Squat Cleans

16 Burpees

(Score is Total Time Including Rest)
Rex+ 115/75

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs + Lats

(No Measure)