2-1-19 Triple Double

31
Jan

2-1-19 Triple Double

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

:30 Seconds Each

Single Unders

Push-up to Down Dog

Active Samson, ea side

PVC Pass Throughs

Single Unders

Active Spidermans

PVC Around the World

PVC Good Mornings

Double Unders

Slow Air Squat

PVC Overhead Squats

Warm-up (No Measure)

Mobility:

Lizard Pose (0:30 Sec/Side)

Pigeon Pose (0:30 Sec/Side)

Child’s Pose (0:30 Sec)

Warm-up (No Measure)

Barbell Warm-up:

3 Snatch Grip Deadlifts

3 High Hang Jump Shrugs

3 Hang High Pulls

3 Hang Muscle Snatches

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

– – – – – – – – – – – – – – – – – –

Warm up to all three barbell weights

Metcon

Metcon (AMRAP – Reps)

AMRAP 5:

Buy-In: 50 Double Unders

Immediately Into…

12 Power Snatches 65/45#

4 Burpee Box Jump Overs 24/20″

Rest 5 Minutes
RX+: 75/55#

Metcon (AMRAP – Reps)

AMRAP 5:

Buy-In: 50 Double Unders

Immediately Into…

8 Power Snatches 75/55#

4 Burpee Box Jump Overs 24/20″

Rest 5 Minutes
RX+: 95/65#

Metcon (AMRAP – Reps)

AMRAP 5:

Buy-In: 50 Double Unders

Immediately Into…

4 Power Snatches 95/65#

4 Burpee Box Jump Overs 24/20″
RX+: 115/80#