7-11-20 Partner SeaWorld

10
Jul

7-11-20 Partner SeaWorld

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each:

PVC Straight Leg Swings (15 Seconds Each Side)

PVC Around the Worlds (15 Seconds Each Direction)

PVC Cuban Presses

PVC Lat Stretch

PVC Pass Throughs

PVC Overhead Squats

PVC Sotts Press

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Warm-up (No Measure)

With Empty Bar:

3 Hang Power Cleans

3 Power Cleans

3 Push Jerks

3 Clean and Jerks

Build to Workout Weights “

Metcon

Metcon (No Measure)

Rehearsal

1 Round

Each Partner With Opening Weight:

6 DB Power Snatches (Alternating)

2 Clean and Jerks

100 Meter Row

Metcon (Time)

10 Rounds For Time (5 Rounds per Partner)

16 DB Power Snatches (50/35) Alternating

6 Power Clean and Jerks*

200 Meter Row

Rounds 1-2: 115/75

Rounds 3-4: 135/95

Round 5: 155/105

Rx+

Rounds 1-2: 135/95

Rounds 3-4: 155/105

Round 5: 185/135
1 athlete works at a time

Athletes will complete a full round of 16-6-200 before switching off to the next partner

Load next weight onto barbell while partner is working.

DB Power Snatches every rep counts