6-10-19 Monster Monday

9
Jun

6-10-19 Monster Monday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

3 Sets:

100m Run

15 Abmat Sit-ups

10 Pausing Glute Bridge

8 Hand Release Pushups

6 Wall Squats

3 Strict Pull-Ups (VRRs)

Warm-up (No Measure)

Barbell Warm-up:

2 Sets:

5 Good Mornings + 5 Back Squats + 5 Elbow Rotations

0:30s Wrist Stretches

5 Deadlifts + 5 Hang Muscle Cleans + 5 Push Press

5 Hinge to Knee

5 Hinge to Knee + Shrug

3 Hang Power Cleans

3 Power Cleans

3 Push Jerks

Weightlifting

Metcon (No Measure)

On the 2:00 x 5 Sets:

3 Power Cleans

1 Pausing Push Jerk + 2 Push Jerks
Start at 65% of 1RM Clean and Jerk. Build to a heavy complex for today.

On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position).

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

1 Power Clean 135/95#

3 Hand Release Push-ups

5 Jump Squats
RX+: 155/105#, HSPUs

Cool Down

Metcon (No Measure)

Mobility / Stretching:

Dragon Pose (1 Min/Side)

Lizard Pose (1 Min/Side)

Kneeling Hamstring Stretch (1 Min/Side)