7-31-19 Bartender

30
Jul

7-31-19 Bartender

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

:30 Seconds Each:

PVC Good Mornings

PVC Back Squats

Inchworm to Push-up

PVC Elbow Rotations

PVC Snatch Grip Push Presses

Inchworm to Push-up

PVC Overhead Squats

PVC Snatch Grip RDLs

Then…

PVC Hinge Drill: 1 Minute

PVC Archer Stretch: 1 Minute (30 Each Hand)

PVC Pass Throughs: 1 Minute

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Pausing Overhead Squats

5 Snatch Grip RDLs

Warm-up (No Measure)

Movement Prep:

3 Snatch Grip Deadlifts

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

3 Overhead Squats

Weightlifting

Metcon (Weight)

On the 1:30 x 5 Sets:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

Then…

5 minutes to build to a heavy complex for the day.

Metcon

Metcon (No Measure)

Workout Rehearsal:

4 Deadlifts

3 Overhead Squats

2 Hang Power Snatches

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 75/55#
RX+: 115/85#