7-14-17 Bench Press Wave 1 – CrossFit Grail
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7-14-17 Bench Press Wave 1

13
Jul

7-14-17 Bench Press Wave 1

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

10 ring rows

10 squats

10 HR pushups

Weightlifting

Bench Press (1 X 5 @ 60%, 1 X 5 @ 70%, 1 X 5+ @ 80%)

Warm-up

Warm-up (No Measure)

EMOM 5 Minutes

2 Hang Power Clean

2 OTB Burpees
Select a weight less than Metcon RX

Metcon

Metcon (Time)

5 Hang Power Clean @ 135/115

7 Lateral OTB Burpees

10 Hang Power Cleans @ 105/85

7 Lateral OTB Burpees

15 Hang Power Cleans @ 95/75

7 Lateral OTB Burpees

20 Hang Power Cleans @ 65/55

7 Lateral OTB Burpees

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