12
Nov
11-13-17 Heavy Single
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
Jog Down and Back x3
Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Inch Worms
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Warm-up (No Measure)
Power Snatch Warmup:
5 High Hang Shrugs
5 High Hang High Pull
5 High Hang Snatch
5 Snatch Grip Push Press
5 Overhead Squats
5 Hang Power Snatch
5 Power Snatch (mid-shin)
Weightlifting
Power Snatch (Build to Heavy Single)
Athletes must guide the barbells to the ground.
20 minutes to build to heavy single
Warm-up
Warm-up (No Measure)
Squat Clean Warmup:
3 High Hang Shrugs
3 High Hang High Pull
3 High Hang Clean
3 Front Squats
3 Hang Squat Cleans
3 Squat Cleans (mid-shin)
Weightlifting
Squat Clean (Build to Heavy Single)
Athletes must guide the barbell to the ground.
20 minutes to build to heavy single