8
Apr
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