4-19-21 Over and Out


4-19-21 Over and Out

CrossFit Grail – CrossFit


Warm-up (No Measure)

30sec ea:

Jumping Jacks

Active Spiderman

PVC Good Mornings

PVC Pass Throughs

Mountain Climbers

Inch Worm to Push-Up

Slow Air Squats



Barbell Warmup – Snatch Biased (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Overhead Squats

5 Snatch Grip Romanian Deadlifts

Warm-up (No Measure)

2 sets – Complex Practice

2 Power Snatch

2 Overhead Squats

2 Squat Snatch
Rest 30sec between sets


Metcon (No Measure)

Practice Round – Rehearsal

with workout weight

3 Power Snatch

1 Burpee

3 Overhead Squats

1 Burpee

3 Squat Snatch


Metcon (Time)

For Time:

20 Power Snatches (95/65)

20 Burpees

20 Overhead Squats (95/65)

20 Burpees

20 Squat Snatches (95/65)

Cool Down

Metcon (No Measure)

If time allows or on your own –

30 sec ea:

Child’s Pose

Cobra Hold

Static Elbow to Instep, ea side

Pigeon Stretch, ea side

Twisted Cross, ea side