1-28-19 Monster Monday

27
Jan

1-28-19 Monster Monday

Announcements

Happy Birthday, Devin!
Happy Birthday, Aaron L!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

0:30 Seconds Each:

Shuttle Runs

Quad Stretch

Hollow Rocks

Superman Rocks

Air Squats

Shuttle Runs

Active Spiderman

Wall Squats

Push-up to Down Dog

PVC Pass Throughs

PVC Archer Stretch, ea side

PVC External Rotation, ea side

PVC Overhead Squats

Warm-up (No Measure)

PVC Warm-up, 5 reps each:

Good Mornings

Snatch Grip Push Press

Stiff Legged Deadlifts

Snatch Grip Push Jerks

Hang Muscle Snatch

Overhead Squats

Warm-up (No Measure)

Barbell Warm-up:

2 sets:

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 Squat Snatch

Weightlifting

Snatch Primer (3 sets (30-35% of 1RM))

3 Snatch Balance + High Hang Squat Snatch
Loading intended to be light so we can refine our speed under the bar.

10 Minute Cap

Snatch Complex (On the 2:00 x 5 Sets)

1 High Hang Squat Snatch + 1 OHS + 1 Hang Squat Snatch + 1 OHS + 1 Squat Snatch + 1 OHS
Suggested percentages based off 1RM Snatch:

60% – 65% – 70% – 75% – 80%

Accessory

Metcon (No Measure)

Optional Skill/Accessory Work:

2 – 3 Sets:

5 Muscle Ups

10 KB Box Step-ups

15 GHD Sit-ups
Hold two kettlebells in the front rack position.

Banded pull-ups or practice MU drills if you can’t do MUs