1-21-19 Monster Monday

20
Jan

1-21-19 Monster Monday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

E2MOM x 2 Rounds:

Station 1: 24/18 Calorie Row

Station 2: 3 Squat Hold/Toe Touch + 3 Walkouts + 3 Spiderman/side

Station 3: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

Warm-up (No Measure)

PVC Warm-up, 5 reps each:

Clean dip, drive, high pull

High Hang Power Cleans

Tempo Front Squats

Hang Squat Cleans

Push Press

Push Jerk

Split Jerk

Warm-up (No Measure)

Barbell Warm-up, 3 reps each:

High Hang Power Cleans

Tempo Front Squats

Hang Squat Clean

Push Jerk

Split Jerk

Weightlifting

Clean Complex (Build to heavy complex)

Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk
Percentages based off 1RM Clean and Jerk:

60% – 65% – 70% – 75% – 80% – 85%

Clean and Jerk

Accessory

Metcon (No Measure)

Optional Accessory Work:

3 sets for quality:

10 Single Leg DB Romanian Deadlifts, each leg

20 Barbell Glute Bridges (shoulders on bench)