1-8-18 Deadlift Wave 2/THE CATHIE – CrossFit Grail

1-8-18 Deadlift Wave 2/THE CATHIE

7
Jan

1-8-18 Deadlift Wave 2/THE CATHIE

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

0:30 Seconds Each:

Active Spidermans

Air Squats

PVC Passthroughs

Inch Worms

Side Lunges

PVC Around the World

Push-up to Down Dog

Active Samson

PVC Overhead Squats

Warm-up (No Measure)

Barbell Warm-up:

2 rounds:

10 Good Mornings

8 Strict Press

6 Deadlifts
Completed with empty barbell

Weightlifting

Deadlift (1 X 3 @ 65%, 1 X 3 @ 75%, 1 X 3+ @ 85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

20 Box Jumps 24/20″

10 kipping HSPUs

5 Push Jerk 95/65#
RX+: 115/80# and strict HSPUs

Core Down

Metcon (No Measure)

2 Sets:

15 GHD Hip Extensions

20 Alt. V-ups

25 Flutter Kicks

Leave a Reply