1-14-19 Monster Monday

13
Jan

1-14-19 Monster Monday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

0:30 sec each:

Jumping Jacks

High Knees / Butt Kicks

Leg Swings

Alternating Spiderman, 60 sec

Slow Air Squats

Samson, ea side

Sit-ups

Walkouts

Warm-up (No Measure)

PVC Warm-up:

3 Tempo Snatch Deadlifts

3 Snatch Pulls (mid-shin)

3 High Hang Power Snatch

3 Hang Snatch

3 Snatch (mid-shin)

3 Overhead Squats

Warm-up (No Measure)

Barbell Warm-up:

3 Tempo Snatch Deadlifts

3 Snatch Pulls (mid-shin)

3 High Hang Snatch

3 Hang Snatch

3 Snatch (mid-shin)

3 Overhead Squats

Weightlifting

Snatch Pull + High Hang Snatch (On the 2:00 x 5 sets)

Percentage range of 1RM Snatch: 65% – 80%

Start light, add weight each set if moving well

Tempo Snatch Deadlift + Hang Snatch (On the 2:00 x 5 sets)

Percentage range of 1RM Snatch: 65% – 80%

Start light, add weight each set if moving well

Tempo snatch deadlift: 3 sec from ground to knees, 1 sec pause at knees, fast from knees to hips

Cool Down

Metcon (No Measure)

Optional Finisher:

3 sets:

20 Hip Bridge (feet on bench)

Max Effort L-sit on Paralettes (modify to max hollow hold)