1-11-20 Isa-ball

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each

Active Samson

PVC Pass Throughs

Squats to Medicine Ball

Active Spidermans

PVC Overhead Squats

Medicine Ball Strict Press

Push-up to Down Dog

PVC Pass Throughs (More Narrow) Video

Medicine Ball Deadlifts

Inchworm to Push-up

PVC Overhead Squats (More Narrow) Video

Medicine Ball Thruster

Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Mobility

Warm-up (No Measure)

Medicine Ball Thoracic Opener: 1 Minutes

Video

Barbell Ankle Stretch: 1 Minutes

Video

Weightlifting

3-Position Power Snatch

1. The Pockets

2. 1 Inch Above Knee

3. The Floor

Metcon

Metcon (No Measure)

Rehearsal

2 Rounds

With Workout Weight:

1 Power Snatches

5 Wallballs

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

3 Power Snatches (95/65)

15 Wallballs (20/14)

Rx+ 135/95