7-8-19 Monster Monday

7
Jul

7-8-19 Monster Monday

Announcements

BINGO! Who has at least one Bingo?

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

2 Rounds:

100m Run

15 Abmat Sit-ups

9 Push-ups

15 Glute Bridge

9 Strict Press

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Push Press

5 Hang Muscle Cleans

5 Deadlifts

Weightlifting

Metcon (No Measure)

Split Jerk Technique / Primer:

3 Sets of 3: Press in Split

*Start with empty barbell

3 Sets of 3: Jerk Balance

*Start with empty barbell

Split Jerk (5 Sets of 2)

Start at 70% and build.

Metcon

Metcon (Time)

For Time:

2-4-6-8-10

Lateral Bar Burpees

Shoulder to Overhead 135/95#
RX+: 165/115#