14
Aug
8-15-19 Pull-up Test
Announcements
Liz’s Farewell Celebration-Friday-Friday Aug 16, 4:30pm
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up:
3 Rounds:
10 Banded Pull Aparts
10 Ring Rows
10 Air Squats
10 Abmat Sit-ups
Gymnastics
Pull-ups (One max effort set)
Metcon
Warm-up (No Measure)
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Strict Press & Reach
5 Romanian Deadlifts
*Rest*
3 Snatch Grip Deadlifts
3 Snatch High Pulls
3 Hang Power Snatches
3 Power Snatches
Metcon (No Measure)
Workout Rehearsal:
5 Pull-ups
5 Hang Power Snatch
5 Handstand Push-ups
5 Burpees
Metcon (AMRAP – Reps)
4 Rounds for Max Reps:
1 Minute Pull-ups
1 Minute Hang Power Snatch 75/55#
1 Minute Handstand Push-ups
1 Minute Burpees
*Rest 2 Minutes Between Rounds*
RX+: Chest to Bar Pull-ups, 95/65#