12-16-19 High Noon

15
Dec

12-16-19 High Noon

Announcements

Grab your 2020 Grail ornaments from the tree!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP:

30 Seconds Each:

PVC Pass Throughs

Push-up to Down Dog

Push-up Plank Hold (On Hands)

PVC Hang Power Snatches

Push-up to Down Dog

Alternating Bird Dogs

PVC Power Snatches

Push-up to Down Dog

Shoulder Taps

MOBILITY

3-Way Shoulder: 30 Seconds Each Position

Warm-up (No Measure)

MOVEMENT PREP

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

5 Pull-ups

5 Chest to Bar Pull-ups (RX+)

Establish Hand Position for Push-ups

15 Second Push-up Plank Hold

5 Push-ups

BARBELL WARM-UP

5 Snatch Grip Push Press (Behind the Neck)

5 Hang Muscle Snatches

5 Muscle Snatches

*REST*

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

Weightlifting

Power Snatch (OTM x12: 3 Power Snatch)

– There is the option to increase in weight, or to stay at the same weight across to focus even more on technique

– These are intended to be touch and go repetitions, not singles

– Partner up when possible. Partner goes on the 1/2 minute

Metcon

Metcon (No Measure)

PRACTICE ROUND:

4 Power Snatches

4 Push-ups

4 Pull-ups

2 Power Snatches

2 Push-ups

2 Pull-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

12 Power Snatches 95/65#

12 Push-ups

12 Pull-ups
RX+:

Power Snatch 115/85#

Chest to Bar Pull-ups