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