25
Nov
11-26-18 Monster Monday
Announcements
Happy Birthday, Mike Miller!
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up:
300m Row then..
0:60 Seconds Each
Active Samson
Slow Air Squats
Active Spidermans
Push-up to Down Dog
PVC Pass Throughs
PVC External Rotation Stretch
PVC Archer Stretch
Warm-up (No Measure)
PVC Warm-up:
5 Dip and Drive
5 Dip, Drive, High Pull
5 High Hang Snatches
5 Hang Snatches
5 Snatch Pulls
5 Power Snatches (mid-shin)
5 Overhead Squats
Warm-up (No Measure)
Barbell Warm-up:
3 Snatch Pulls
3 High Hang Muscle Snatches
3 Hang Snatches
3 Snatches (mid-shin)
3 Overhead Squats
Weightlifting
Muscle Snatch (5 sets: 3 reps)
Start light, add weight each set if moving well.
10 minute cap
Snatch Pull + Snatch + Overhead Squat (Work up to a heavy complex)
Snatch can be power or squat snatch.
Cool Down
Metcon (No Measure)
Optional Finisher:
2 sets:
10 Hanging leg lifts
15 DB bicep curls
20 Banded Tricep Pulldowns