7-22-20 Snake Bite

21
Jul

7-22-20 Snake Bite

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Resistance Band Warmup

30 Seconds

Pass Throughs

Pull Aparts

High Pulls

Good Mornings

Lateral Walks

Front Squats

Overhead Squats

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)

Barbell Ankle Stretch: 1 Minute

Banded Lat Stretch: 40 Seconds Each Side

Weightlifting

Paused Front Squat (Build to a Heavy set of 3 Reps (3sec Pause))

Metcon

Metcon (No Measure)

1 Round

With Workout Weight:

3-2-1:

Power Snatches

Chin Over Bar Pull Ups

Metcon (Time)

21-15-9:

Power Snatch (95/65)

Pull-Ups

RX+

Squat Snatch

Chest to Bar
12min CAP