2-8-2018 Power Wheels

7
Feb

2-8-2018 Power Wheels

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Minute Easy Row

10 Leg Swings (forward/backward and side/side)

10 Tempo Air Squats

1:00 Minute Moderate Row

10 Active Spiderman

10 Russian Baby Makers

1:00 Minute Fast Row

10 Push-ups to Down Dog

10 Cat Cows

Warm-up (No Measure)

Barbell Warm-up: Coach Led

Weightlifting

Snatch Complex (5 sets)

Snatch Pull + Power Snatch + Overhead Squat
Working up in weight each set. Record heaviest weight lifted.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 3:

12/9 Cal Row

12 Power Snatches 65/45#

Rest 3:00

AMRAP 3:

12/9 Cal Row

8 Power Snatches 75/55#

Rest 3:00

AMRAP 3:

12/9 Cal Row

4 Power Snatches 95/65#
RX+:

95/65#

115/80#

135/95#