5-1-19 Inner Tube

Announcements

Happy Birthday, Coach Liz!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

300m Row then…

2 Rounds, 30 Seconds Each:

PVC Pass Throughs

Push-up to Down Dog

PVC Overhead Squats

Active Spiderman

PVC V-Ups on Floor

Warm-up (No Measure)

Barbell Warm-up:

5 Snatch Grip Deadlifts

5 High Hang Shrugs

5 Hang High Pulls

5 Hang Muscle Snatches

5 Hang Power Snatches

5 Overhead Squats

Weightlifting

Snatch Complex (On the Minute x 8 Sets)

1 Snatch Deadlift

1 Snatch High Pull

1 Power Snatch
Build to a moderate weight

Metcon

Metcon (No Measure)

Workout Rehearsal:

5 Power Snatches

5 Toes to Bar

5 Burpees

Metcon (Time)

For time:

25-20-15-10-5:

Power Snatches 75/55#

Toes to Bar

Burpees
T2B Modification: T2KB