8-11-21 Richard the Third

10
Aug

8-11-21 Richard the Third

Announcements

Happy Birthday, Chris M!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Into…

2 Sets

10 PVC Pass Through + Lunge

:30 PVC External Rotations

10 PVC Slow Overhead Squat

:30 Tall Plank

Into…

2 Sets

5 Barbell Hang Power Clean

7 Barbell Front Squats

5 Barbell Elbow Rotations

7 Barbell Back Squats

Strength

Back Squat (1×1+ @ 90%)

1×5 @ 70%

1×3 @ 80%

1×1+ @ 90%

Week 7 of 9

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

400m Run

Immediately Into…

2 ROUNDS*

12-9-6

Front Squats (115/75)**

*Complete 100m Run after each set of Squats. Workout finishes with final 100m Run.

**Control the bar to the floor each time. If you drop the bar, stop and perform 5 burpees before moving on.

(Score is Time)

Rx+ 155/105