6-24-19 Monster Monday

23
Jun

6-24-19 Monster Monday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

2 Sets:

200m Run

6 Slow Scap Pull-ups

5 Walkouts

4 Spiderman + Reach (each side)

3 Russian Baby Makers

Then…

1:00 Thoracic Opener (Barbell and Foam Roller)

1:00 (:30s each side) Dorsiflexion

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Presses (behind the neck)

5 Overhead Squats

*Rest*

5 Hang Muscle Snatches

4 Power Snatch

3 Overhead Squats

Weightlifting

Metcon (No Measure)

On the 1:00 x 5 Sets

1 Pausing Snatch Grip Deadlift (2s just below knee)

1 Hang Power Snatch

1 Overhead Squat
All sets at 50% of 1RM Snatch

Metcon (Weight)

On the 1:30 x 7 Sets:

1 Power Snatch

1 Overhead Squat

1 Hang Squat Snatch
Start at 60% 1RM Snatch and build each set

Metcon

Metcon (Time)

For time:

15 Power Snatch 75/55#

400m Run

15 Power Snatch 75/55#
RX+: 95/65#