6-7-19 Destiny’s Child

6
Jun

6-7-19 Destiny’s Child

Announcements

Climb the Manitou Incline this Sunday!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

2 Sets, 30 Seconds Each:

Active Spidermans

Glute Bridge

Active Samson, 15 sec/side

Box Step-ups

Air Squats

Leg Swings

Warm-up (No Measure)

Specific Warm-up:

2 Sets, 30 Seconds:

PVC Overhead Squats

PVC Sotts Press (squat to medball)

2 Sets, 30 Seconds Each:

PVC Thoracic Opener

Ankle Stretch, ea side

Warm-up (No Measure)

Barbell Warm-up:

5 Pausing Snatch Deadlifts (1 Second Pause at Knee and Pockets)

5 Snatch High Pulls

5 Pausing Power Snatches (3 Seconds in Receiving Position)

5 Power Snatches

5 Overhead Squats

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round with Empty Barbell:

5 Power Snatch

5 Box Jump Overs

5 Overhead Squats

5 Lateral Barbell Burpees

1 Round at Workout Weight:

3 Power Snatch

3 Box Jump Overs

3 Overhead Squats

3 Lateral Barbell Burpees

Metcon (Time)

For Time:

15-12-9:

Power Snatch 75/55#

Box Jump Overs 24/20″

Directly Into…

15-12-9:

Overhead Squats 75/55#

Lateral Barbell Burpees
RX+: 95/65#