WOD – CrossFit Grail
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WOD

21
Jun

Thursday

CrossFit Grail – CrossFit Warm-up (No Measure) 3 Rounds 30s Plank 30s Banded Goodmornings 30s Push Ups 30s Band Pull Aparts Accessory Turkish Get Up (4x10ea) Metcon Metcon (AMRAP – Reps) 6 sets 1 min Handstand hold (Counts as 1rep) 1 min Sled push (To closest curb is 1rep) 1...
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20
Jun

Wednesday

CrossFit Grail – CrossFit Warm-up Warm-up (No Measure) 400m Run Then…. Coaches Led Snatch Warm Up Weightlifting Squat Snatch (EMOM-8 ) 1.1 reps in each min Reset each rep *Start around 60% Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 2-4-6 Unbroken power snatches (55% of 1RM) 2-3-4...
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19
Jun

Tuesday

CrossFit Grail – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 KB RDLs 10 GHD Back Extensions 10 Ring Rows 10 Air Squats 100m Run Strength Deadlift (Build to a tough 8×3 * Reset each rep) Metcon Metcon (AMRAP – Reps) 3 min AMRAP Max Burpees to 6” Target Rest...
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