30
Apr
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