10-29-18 Monster Monday


10-29-18 Monster Monday


Happy Birthday, Matt R!
Happy Birthday, Gina!

CrossFit Grail – CrossFit


Warm-up (No Measure)

General Warm-up:

0:30 Seconds Each:

Jumping Jacks

Active Spidermans

Slow Air Squats

High Knees/Butt Kicks

Active Samson, ea leg

Push-up to Down Dog

PVC Pass Throughs

PVC Around the World

PVC Overhead Squats

Warm-up (No Measure)

PVC Warm-up:

5 Good Mornings

5 Back Squats

5 Snatch Grip Push Press

5 Snatch Grip Push Jerks

5 Snatch Balances

5 Overhead Squats

5 Snatch Grip Deadlifts

Warm-up (No Measure)

Barbell Warm-Up:

3 Snatch Grip Push Presses

3 Snatch Grip Push Jerks

3 Snatch Balances (2 Second Pause in Bottom)

3 Overhead Squats (2 Second Pause in Bottom)


Overhead Squat (Build to a heavy single)

10 minute cap

Snatch grip push jerks to overhead (positioning for snatch balance)

Goal: Positioning and control

Snatch Balance (Build to a heavy single)

10 minute cap

Goal: Footwork and speed

Halting Snatch Grip Deadlift (5 sets of 3)

Start at 80% 1RM Snatch. Work up in weight each set.

Halt: 3 second pause at knees, then stand.