5-24-19 TNT


5-24-19 TNT


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CrossFit Grail – CrossFit


Warm-up (No Measure)

General Warm-up:

0:30 Seconds Each

Leg Swings (FW/BW and S2S)

Squat Hold + Toe Touch

Push-up to Down Dog

Slow Air Squats

Active Spiderman

PVC Pass Throughs

PVC Cuban Press

Overhead Squats

Warm-up (No Measure)

Barbell Warm-up:

3 Hook Grip Snatch Deadlifts

3 Hang Snatch Pulls

3 Hang High Pulls

3 Hang Muscle Snatches

3 Power Snatches

3 Hook Grip Clean Deadlifts

3 Hang Clean Pulls

3 Hang High Pulls

3 Hang Muscle Cleans

3 Hang Clean + Push Jerk

3 Clean and Jerks

3 Front Squats

3 Push Press

3 Thrusters


Metcon (No Measure)

Workout Rehearsal:

5 Power Snatches

5 Power Clean and Jerks

5 Thrusters

Metcon (Time)

For Time:

30 Power Snatches

30 Power Clean and Jerks

30 Thrusters

*Barbell: 95/65*
RX+: 115/80#

Cool Down

Metcon (No Measure)

Mobility / Stretching:

5 Mins: Barbell Quad/IT Band Rollout

1 Min Each: Chest Stretch/Twisted Cross

1 Min Each: Pigeon Pose