8-2-17 Clean but dirty – CrossFit Grail
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8-2-17 Clean but dirty

1
Aug

8-2-17 Clean but dirty

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Coaches choice

Weightlifting

Hang Clean + Power Clean (1 set of complex per minute)

EMOM 8
Build Weight , but no more than 50% of max

Squat Clean + Jerk (1 set of complex per minute)

EMOM 8
Build Weight

Metcon

Metcon (Time)

5 rounds

3 Clean & Jerk 135/95#

3 HSPU
Select a weight that you can control to the ground. Dropping weights is a no-rep.

Core Down

Metcon (No Measure)

60 seconds work, 30 second transition

Bar Rollouts

GHD Swimmers

Russian Twist

Plank Hold

V-ups
Class spreads out with no more than 2 people per movement. Perform the movement for 60 seconds, then take 30 seconds to transition to next exercise.

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