2-20-18 Handlebars


2-20-18 Handlebars

CrossFit Grail – CrossFit


Warm-up (No Measure)

0:30 Second Easy Row

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

10 Push-up to Down Dog

0:30 Second Moderate Row

10 Russian Baby Makers

10 Cat Cows

0:30 Second Fast Row

10 Side Lunge

10 Scap Push-ups

10 Scap Pull-ups

Warm-up (No Measure)

Clean and Jerk Barbell Warm-up:

3 reps at each:

High hang shrugs

High hang high pull

High hang muscle cleans

Front squats

Strict press

Push press

Push jerk

Hang cleans (above knees)

Cleans (mid-shin)


Clean and Jerk (5×2)

Working up in weight each set. Work on barbell cycling and proper position in catching the clean and the jerk. Record highest weight lifted.


Metcon (Time)

4 RFT:

21/15 Calorie Row

15 Toes to Bar

7 Power Clean and Jerks 115/75#
RX+: 135/95#

*20 min time cap