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