4-22-19 Monster Monday

21
Apr

4-22-19 Monster Monday

CrossFit Grail – CrossFit

Warm-up

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

Walkouts

Warm-up (No Measure)

Mobility / Stretching:

0:30 Sec Each:

PVC Pass Throughs

PVC External Rotation

PVC Around the World

PVC OHS Hold

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

*Rest*

2 High Hang Snatch

2 Hang Snatch

2 Snatch

Weightlifting

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).

Accessory

Metcon (No Measure)

2 Sets for Quality:

50′ OH KB Carry, ea arm

100′ Double KB Front Rack Carry

200′ Farmers Carry