3-25-19 Monster Monday

24
Mar

3-25-19 Monster Monday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

Jog Down and Back

Quad Stretch

Knees to Chest

Cradle Stretch

Side Lunges

Walking Spiderman

Walking Samson

Warm-up (No Measure)

PVC Warm-up:

0:30s PVC Pass Throughs

0:30s PVC External Rotation Stretch/side

5 Good Mornings

5 Snatch Grip Push Press

5 PVC Overhead Squats

5 Snatch Grip Deadlifts

3 High High Snatch

3 Hang Snatch

3 Snatch (mid-shin)

Warm-up (No Measure)

Barbell Warm-up:

3 Dip Drive and Shrug

3 High Hang High Pulls

3 High Hang Snatch

3 Hang Snatch

3 Snatch (mid-shin)

Weightlifting

High-Hang Snatch (4 sets of 2 reps)

Pausing squat snatch. Power snatch acceptable if you cannot squat snatch.

Pause in 2 positions: high hang (bar in contact with the pockets) and receiving position.

50% – 55% – 60% – 65% 1RM Snatch

Snatch (Snatch Waves OTMx9)

Min 1: 1 reps at 70%

Min 2: 1 reps at 75%

Min 3: 1 reps at 80%

Min 4: 1 reps at 75%

Min 5: 1 reps at 80%

Min 6: 1 reps at 85%

Min 7: 1 reps at 80%

Min 8: 1 reps at 85%

Min 9: 1 reps at 90%

Percentages based off of estimated 1RM Sntach