11-27-19 Point Break

26
Nov

11-27-19 Point Break

Announcements

Happy Birthday, Mike Miller!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

With a light dumbbell:

30 Seconds Each:

Mountain Climbers

Alternating Spiderman

Single Arm DB RDLs, ea side

Jumping Jacks

Alternating Samson

Single Arm DB Strict Press, ea side

Walkouts

Push-up to Down Dog

Pausing Waiter Squats, ea side

Holds:

30 Seconds Each Side:

DB Overhead Hold

Side Plank

Warm-up (No Measure)

Barbell Warm-up:

3 Reps Each:

High Hang Shrugs

High Hang High Pull

High Hang Muscle Cleans

Hang Power Cleans

Power Cleans (mid-shin)

Weightlifting

Power Clean (Build to a heavy set of 2)

EMOM 10: 2 Power Cleans

Add weight each set.

Metcon

Metcon (No Measure)

Workout Rehearsal:

4 DB Hang Clean and Jerk

4 Cal Row

4 DB Step-ups

4 Cal Row

4 Abmat Sit-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20 DB Hang Clean and Jerk 35/25#

12/9 Calorie Row

20 DB Box Step-ups 24/20″

12/9 Calorie Row

20 Abmat Sit-ups
RX+:

Dumbbell: 50/35#

GHD Sit-ups (same reps)