5-12-21 Five O’Clock Somewhere

11
May

5-12-21 Five O’Clock Somewhere

Announcements

Try the new Barebells Bars at the Grail Pro Shop!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30sec ea:

Inchworm to Push up

PVC Pass Throughs

Jumps for Height

Frog Hops

PVC Around the Worlds, alternate directions

Slow Burpees

Barbell Warmup – Snatch Biased (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Overhead Squats

5 Snatch Grip Romanian Deadlifts

Warm-up (No Measure)

Power Snatch Loading

3 Sets x 5 Reps – Increasing weight each set

Set 1 – AMRAP #1 Weight

Set 2 – AMRAP #2 Weight

Set 3 – AMRAP #3 Weight

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

With Workout Weight

4 Power Snatch

4 Burpees

4 Shuttle Runs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:00

27 Power Snatches (75/55)

27 Burpees

30 Shuttle Runs (10M)

Rest 5:00

AMRAP 5:00

21 Power Snatches (95/65)

21 Burpees

20 Shuttle Runs (10M)

Rest 5:00

AMRAP 5:00

15 Power Snatches (115/85)

15 Burpees

10 Shuttle Runs (10M)

Cool Down

Metcon (No Measure)

1min ea:

Couch Stretch, ea side

Kneeling Hamstring Stretch, ea side

Up Dog