4-28-21 I Will Survive

27
Apr

4-28-21 I Will Survive

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Easy Row 150/100m

30sec ea:

Single-Unders

PVC RDL (w/ :3 pause just below the knee)

then…Moderate Row 150/100m

30sec ea:

Double-Unders or DU Practice

PVC Wide Grip Overhead Press (w/ :3 pause overhead)

then…Fast Row 150/100m

30sec ea:

Double-Under/Single Under

PVC Overhead Squats (w/ :3 pause at bottom)

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight:

Row 150/100m

20 Double-Unders

3 Power Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 500/400 Meter Row

30 Double Unders

5 Power Snatches (115/80#)

Rest 5 Minutes

AMRAP 5:

Buy-In: 500/400 Meter Row

30 Double Unders

10 Power Snatches (95/65#)

Rest 5:00

AMRAP 5:

Buy-In: 500/400 Meter Row

30 Double Unders

15 Power Snatches (75/55#)
Score this workout by logging each AMRAP separately for rounds and reps.