4-8-19 Monster Monday

7
Apr

4-8-19 Monster Monday

Announcements

Happy Birthday, Alicia!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Leg Swings

Quad Stretch

Knees to Chest

Cradle Stretch

Active Samson, ea side

Active Spiderman, 60 sec

Push-up to Down Dog

PVC Pass Throughs

PVC Archer Stretch, 15 sec/side

PVC External Rotation, 15 sec/side

Warm-up (No Measure)

PVC Warm-up, 5 Reps Each:

Snatch Grip Deadlifts

Hang Muscle Snatch

Overhead Squats

Snatch Balance

Hang Squat Snatch

Warm-up (No Measure)

Barbell Warm-up, 3 Reps Each:

Snatch Grip Deadlifts

Hang Muscle Snatch

Overhead Squats

Snatch Balance

Hang Squat Snatch

Weightlifting

Overhead Squat (Min 0:00 – 7:00: Build to heavy single)

Pause 3 seconds at bottom

Snatch Balance (Min 7:00 – 12:00: Build to heavy single)

Pause 3 seconds at bottom

Hang Snatch (Min 12:00 – 20:00: Build to heavy single)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

3 Hang Power Snatches 95/65#

6 Overhead Squats 95/65#
RX+: 135/95#

Cool Down

Metcon (No Measure)

Mobility / Stretching:

Puppy Dog (1 Min)

3 Pos Banded Shoulder Stretches