10-1-20 Baggage Claim

30
Sep

10-1-20 Baggage Claim

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1min ea:

Active Spiderman

Inchworm to push-up

PVC Warmup – 1min each

PVC Straight Leg Swings (30 Second Each)

PVC Pass Through

PVC Lift Offs

PVC Overhead Squats

PVC Sotts Press

Warm-up (No Measure)

Snatch Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Weightlifting

Back Squat (1 X 5 @ 60%, 1 X 5 @ 70%, 1 X 5+ @ 80%)

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

1 Round with Workout Weights:

100m Row

50m Sand Bag Run

3 Power Snatches

Metcon

Metcon (Time)

3 Rounds For Time:

300M Row

200M Sand Bag Run (40/25)

10 Power Snatches (115/75)

Rx+ 135/95