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)