Heavy Grace

26.2 CrossFit – CrossFit

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Tiger Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

SKILL

Clean and Jerk (Find a heavy 10 for the workout)

Metcon

Metcon (Time)

Heavy grace

30 Clean and jerks for time
Rx for grace is 135/95

Aerobic Literacy

HALF MARATHON ENDURANCE 8 (Time)

Run 9 miles at easy pace

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