5-13-19 Monster Monday


5-13-19 Monster Monday


Happy Birthday, Rachel M!

CrossFit Grail – CrossFit


Warm-up (No Measure)

General Warm-up:

200m Run then…

2 Rounds:

4 Spiderman + Reach, each side

4 Inchworms

4 Cossack Squats, each side

2 Rounds:

:30s Alternating Warrior Squat

5 Scap Retractions

:15s Deadhang Hold

15 Abmat Sit-ups

2 Rounds:

0:30 Second Front Rack Stretch on Bench

0:15 Second Dorsiflexion, ea side

Warm-up (No Measure)

Barbell Warm-up:

3 Clean Pulls

3 High Hang Jump Shrug

3 High Hang High Pull

3 Hang Muscle Cleans

3 Pausing Front Squats

3 Hang Squat Cleans

3 Squat Cleans


Clean Complex (On the 1:30 x 7 Sets)

High Hang Squat Clean + Hang Squat Clean + Front Squat
Add weight each set. Record heaviest weight lifted.

Paused Front Squat (5 Sets of 1 Front Squat)

Squats taken from the rack.

5 second pause at the bottom. Add weight each set.


Metcon (Time)

For time:

30 Squat Cleans 115/80#
RX+: 155/105#