19
May
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#