5-20-19 Monster Monday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

3 Sets:

100m Run

5 Spiderman and Reach, ea side

4 Walkouts

3 Push-up to Down Dog

Then…

2 Sets (with an empty barbell):

5 Elbow Rotations (from the back rack)

5 Strict Presses

Then…

2 Sets:

:30s Wrist Stretches

5 Empty BB Push Presses

Warm-up (No Measure)

Technical Practice:

5 minutes to practice split jerk footwork

Then…

1 Set with Empty Barbell:

3 Jerk Drives

2 Pausing Split Jerks

1 Split Jerk

Weightlifting

Split Jerk Complex (3 Sets of 1 Complex)

Pausing Split Jerk + Split Jerk
70% of 1RM Split Jerk for all sets

Pause in dip and pause in catch

Split Jerk (5 Sets of 1 Rep)

Set 1: 75%

Set 2: 80%

Set 3+4+5: 85%

Metcon

Metcon (Time)

3 RFT:

15 Deadlifts

10 Power Cleans

5 Shoulder to Overhead

Barbell: 115/80#
RX+: 155/105#