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