11-4-19 Bartender

3
Nov

11-4-19 Bartender

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

60 Seconds Each:

Push-up to Down Dog

Active Samson

PVC Overhead Squats

40 Seconds Each:

Push-up to Down Dog

Active Samson

PVC Overhead Squats

20 Seconds Each:

Push-up to Down Dog

Active Samson

PVC Overhead Squats

Warm-up (No Measure)

Mobility / Stretching:

60 Seconds Each:

PVC Pass Throughs

PVC Lat Stretch

PVC Sotts Press

Modified Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip Romanian Deadlifts

Weightlifting

Metcon (Weight)

On the 1:30 x 6 Sets

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

Build to a heavy complex.

Metcon

Metcon (No Measure)

Workout Rehearsal:

4 Deadlifts

3 Overhead Squats

2 Hang Power Snatches

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 95/65#
RX+: 115/85#