5-6-19 Monster Monday

5
May

5-6-19 Monster Monday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

200m Run

Then…

2 Rounds:

6 Scap Pull-ups

5 Walkouts

4 Spiderman and Reach, ea side

3 Russian Baby Makers

Then…

2 Rounds:

5 Cossack Squats, ea side

5 Warrior Squats, ea side

5 Waiter Squats, ea side

Warm-up (No Measure)

PVC Warm-up:

5 Snatch Grip Deadlifts

5 High Hang Dip Drive Shrug

5 Hang Muscle Snatch

3 Overhead Squats

3 Hang Squat Snatch

3 Squat Snatch

Warm-up (No Measure)

Barbell Warm-up:

3 Snatch Grip Deadlifts

3 High Hang High Pulls

3 Muscle Snatches

3 BTN Snatch Grip Push Press

3 Overhead Squats

3 Snatch Balances

Weightlifting

Snatch Pull + Hang Snatch + Snatch (On the 1:30 x 5 Sets)

Complete all sets at 60% of 1RM Snatch

Snatch (OTM x 9: Complete 1 rep)

Add weight each set if moving well.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

50 Double Unders

5 Squat Snatches 95/65#
RX+: 135/95#