6-23-20 Double Jeopardy

22
Jun

6-23-20 Double Jeopardy

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Plate Hops

PVC Pass Throughs

Single Unders

Plate Ground to Overhead

PVC Sotts Press

Single Unders

Plate Lateral Squats

PVC Overhead Squats

Single Unders

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Child’s Pose: 1 Minute

Pec Stretch on Wall: 30 Seconds Each Side

Metcon

Metcon (No Measure)

20 Double Unders

2 Chest to bar Pull-ups (or Muscle Ups)

2 Power Snatches (Opening Weight)

Metcon (Weight)

On the 4:00 x 5 Rounds:

50 Double Unders

5 Chest to bar Pull-ups

5 Power Snatches

*Build in Power Snatch Weight*

Rx+ 3 Bar Muscle-ups
In the interval conditioning piece, a new rounds starts every 4 minutes

You’ll complete the 3 listed movements and rest whatever time remains in the 4-minute window

We want rest built in to help preserve intensity, so cap these rounds at 3 minutes to allow for at least 1 minute of rest

There is no time component to today’s workout, as your score is the heaviest set of 5 power snatches

However, these short windows are there to encourage you to move with a sense of urgency through these 3 movements

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