2-20-19 Mountain Man

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

200m Run then…

1 Minute Each:

Active Spidermans

Active Samson

Slow Air Squats

Push-up to Down Dog

PVC Pass Throughs

PVC Thrusters

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Front Squats

5 Snatch Grip Push Press

5 Snatch Grip Push Jerk

Warm-up (No Measure)

Movement Prep:

3 Snatch Grip Deadlifts

3 Snatch High Pulls

3 Muscle Snatches

– – – – – – – – – – – – – – – – –

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

3 Front Squats

3 Push Press

3 Thrusters

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round, with empty barbell:

3 Power Snatches

100 Meter Run (150m Row)

6 Thrusters

100 Meter Run (150m Row)

3 Power Snatches

*Build to Workout Weight*

1 Round, at workout weight:

3 Power Snatches

100 Meter Run (150m Row)

6 Thrusters

100 Meter Run (150m Row)

3 Power Snatches

Metcon (Time)

For time:

20 Power Snatches 75/55#

800 Meter Run (or 1000m Row)

45 Thrusters 75/55#

800 Meter Run (or 1000m Row)

20 Power Snatches 75/55#
RX+:

30 P. Snatches

60 Thrusters

30 P. Snatches