7-5-19 Fancy Pants

4
Jul

7-5-19 Fancy Pants

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

400m Easy Jog then…

30 Seconds Each:

Leg Swings (FW/BW)

Slow Air Squats

Leg Swings (Side to Side)

Straight Leg Inchworms

Spiderman and Reach

Push-up to Down Dog

PVC Pass Throughs

PVC Overhead Squats

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Pausing Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Pausing Overhead Squats

5 Snatch Grip Deadlifts

Warm-up (No Measure)

Movement Prep:

5 PVC Snatch Push Press

5 PVC Pausing Overhead Squats

5 PVC Hang Power Snatch

5 PVC Overhead Squats

Complete with empty barbell:

3 Snatch Grip Push Press

3 Pausing Overhead Squats

3 Hang Power Snatches

3 Overhead Squats

Metcon

Metcon (No Measure)

Workout Rehearsal:

5 Hang Power Snatches

100 Meter Run

5 Overhead Squats

Metcon (Time)

For Time:

21 Hang Power Snatches 65/45#

200 Meter Run

21 Overhead Squats 65/45#

200 Meter Run

15 Hang Power Snatches 65/45#

200 Meter Run

15 Overhead Squats 65/45#

200 Meter Run

9 Hang Power Snatches 65/45#

200 Meter Run

9 Overhead Squats 65/45#

200 Meter Run
RX+: 95/65#