4-22-19 Monster Monday


4-22-19 Monster Monday

CrossFit Grail – CrossFit


Warm-up (No Measure)

General Warm-up / Line Drills:

Jog Down and Back

High Knees

Butt Kicks

Soldier Kicks

Quad Stretch

Cradle Stretch

Active Spiderman

Active Samson


Warm-up (No Measure)

Mobility / Stretching:

0:30 Sec Each:

PVC Pass Throughs

PVC External Rotation

PVC Around the World


PVC Warm-up:

5 Snatch Grip Deadlifts

5 High Hang High Pulls

5 Muscle Snatch

5 BTN Snatch Grip Push Press

5 Overhead Squats

5 Snatch Balance

Warm-up (No Measure)

Barbell Warm-up:

3 Snatch Grip Deadlifts

3 High Hang High Pulls

3 Muscle Snatch

3 BTN Snatch Grip Push Press

3 Overhead Squats

3 Snatch Balance


2 High Hang Snatch

2 Hang Snatch

2 Snatch


Snatch Complex (On the 3:00 x 5 Sets)

2 High Hang Snatches (Pockets)

2 Hang Snatches (Knee-Level)

2 Snatches (Floor)
Set #1 – 45% of 1RM Snatch

Set #2 – 50-55%

Set #3 – 55-65%

Sets #4+5 – Build to a Heavy Complex.

All repetitions are intended to be squat snatches, and the set is intended to be completed unbroken (touch and go repetitions on the full snatch).


Metcon (No Measure)

2 Sets for Quality:

50′ OH KB Carry, ea arm

100′ Double KB Front Rack Carry

200′ Farmers Carry