4-3-18 Sunny Side

2
Apr

4-3-18 Sunny Side

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Jog Down and Back x3

Side Shuffle (Down and Back)

Karaoke (Down and Back)

Quad Stretch

Knee to Chest

Soldier Kicks

Cradle Stretch

Active Spiderman

Bear Crawl

Straight Leg Bear Crawl

Crab Walk

Warm-up (No Measure)

Barbell Warm-up:

3 high hang shrugs

3 high hang high pull

3 high hang muscle snatches

3 BTN snatch grip push press

3 overhead squats

3 hang snatches (above knees)

3 snatches (mid-shin)

Weightlifting

3 Pos Snatch (5 sets)

High Hang Snatch + Snatch Above Knee + Snatch
Build in weight each set. Record highest weight lifted.

Metcon

Metcon (AMRAP – Reps)

AMRAP 5

Buy In: 30 x 10 Meter Shuttle Sprints

AMRAP in Time Remaining:

3 Power Snatches 75/55#

6 Lateral Barbell Burpees

–rest 5 Minutes–

AMRAP 5

Buy In: 30 x 10 Meter Shuttle Sprints

AMRAP in Time Remaining:

3 Power Snatches 75/55#

6 Lateral Barbell Burpees
RX+: 115/80#