4-26-21 In the Air Tonight-ish

25
Apr

4-26-21 In the Air Tonight-ish

Announcements

Do you have any new injuries? Tell your Grail coach!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30sec ea:

Forward Lunges

Active Samson

Alternating Bird Dogs

Shoulder Taps

Active Spidermans

Inchworm to Push-up

Strength

Clean and Jerk

5 Sets For Quality:

1 Pausing Power Clean

1 Power Clean

1 Pausing Push Jerk

1 Push Jerk

* Pause For One Second In the Catch of the Clean

* Pause For One Second In the Dip of the Jerk

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight:

3 Power Clean and Jerks

6 Ring Dips

9 Kettlebell

Rx 115/80, 53/35

Metcon

Metcon (Time)

10 Rounds For Time:

3 Power Clean and Jerks (115/80#)

4 Ring Dips

9 Kettlebell Swings (53/35#)

Rx+ 135/95, 6 Ring Dips
Each round is designed to be completed in about 1 minute and NOT exceed 90 seconds when fatigued.