7-21-21 Down to the Wire

20
Jul

7-21-21 Down to the Wire

Announcements

Do you have any new injuries? Tell your Grail coach before your workout!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

30 Single Unders*

8 Up-Downs**

8 Inchworms

8 Scap Pull-Ups

8 Kip Swings

*At halfway switch to Double Unders

**At halfway switch to Burpees

Strength

Hang Power Clean (1×3)

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Hang Power Clean*

*Fast and perfect mechanics, not meant to be heaviest 3-Rep

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

36 Double Unders

6 Hang Power Clean **

9 Pull-Ups

**Increase weight every 3 rounds…

Rounds 1, 2, 3 – (95/65)

Rounds 4, 5, 6 – (115/75)

Rounds 7 & Beyond – (135/95)

(Score is Rounds + Reps)

Rx+

Rounds 1, 2, 3 – (135/95)

Rounds 4, 5, 6 – (155/105)

Rounds 7 & Beyond – (185/135)