2-11-19 Monster Monday
Announcements
Sweetheart WOD – Saturday, Feb 16. Bring a spouse / partner / friend!
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up:
0:30 Sec Each:
Jumping Jacks
Leg Swings
Arm Circles
Quad Stretch
Active Spiderman, 60 sec
Active Samson, ea side
Walkouts
PVC Pass Throughs
PVC External Rotation, ea side
PVC Archer, ea side
Warm-up (No Measure)
PVC Warm-up:
3 Dip and Drive
3 High Hang High Pull
3 Muscle Snatch
3 BTNSGPP
3 Overhead Squats
3 Snatch Balance
3 Hang Snatch (knee)
3 Power Snatch (mid-shin)
Warm-up (No Measure)
Barbell Warm-up:
3 Hang Muscle Snatch
3 Overhead Squats
3 Snatch Balance
2 Hang Squat Snatch
2 Power Snatch
Weightlifting
Snatch Balance (5 sets of 2)
Start light, focus on speed over weight.
Power Snatch + Hang Squat Snatch
6x 1+1, Building, Rest 90
*No reset, keep bar at hips between power snatch and hang squat snatch
Accessory
Metcon (No Measure)
2 sets, not for time:
0:30 sec SA OH hold (left)
15 GHD sit-ups (abmat sit-ups)
0:30 sec SA OH hold (right)
15 GHD sit-ups (abmat sit-ups)