4-9-21 Bi-Weekly

Announcements

Grail Anniversary – Saturday April 17!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Minutes Easy-Moderate Row

then…

30 Seconds Each:

PVC Around the Worlds, alternating

PVC Pass Throughs

PVC Overhead Squats

PVC Sotts Press

PVC Arch Hold

PVC Hollow Hold

Barbell Warmup – Snatch Biased (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Weightlifting

Overhead Squat (Complex)

On the 1:30 x 6 Sets:

3-Position Power Snatch

3 Overhead Squats

1 High Hang Power Snatch (Pockets)

1 Hang Power Snatch (Above the Knee)

1 Power Snatch (Floor)

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

With Workout Weight:

2 Burpee Pull-ups

4 Hang Power Snatches

6 Calorie Row

Metcon

Metcon (Time)

4 Rounds For Time [20 Minute Cap]:

10 Burpees

20 Hang Power Snatches (75/55)

30/21 Calorie Row
Stagger by 3 minutes if short on rowers