6-26-18 Snake Bite

25
Jun

6-26-18 Snake Bite

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

0:30 Seconds Each:

Jumping Jacks

Knuckle Drags

Push-up to Down Dog

Active Spidermans (60 Sec)

Side Lunges

Active Samson

Air Squats

PVC Pass Throughs

PVC Overhead Squats

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Metcon (No Measure)

Mobility:

Squat Hold (use post for support) (1 Min)

Child’s Pose (1 Min)

Warrior Squat (1 Min)

Weightlifting

Snatch Pull No High Pull+ Power Snatch + Overhead Squat (5 Sets)

Work up in weight each set.

Metcon

Metcon (Time)

For Time:

15-12-9

Power Snatch 75/55#

Overhead Squats 75/55#

Pull-ups
RX+:

21-15-9

Squat Snatch 95/65#

C2B Pull-ups