8-30-19 Scarface
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up:
30 Seconds Each:
PVC Pass Throughs
PVC External Rotations, 15 sec/side
Air Squats
Mountain Climbers
Spiderman and Reach, 60 sec
Push-up to Down Dog
PVC Pass Throughs
Pigeon Pose, ea side
Samson Stretch, ea side
Warm-up (No Measure)
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
*REST*
5 High Hang High Pulls
5 High Hang Muscle Snatches
5 High Hang Power Snatches
5 Power Snatches
Weightlifting
Power Snatch (Build to heavy set of 5)
*Heavy set of 5 is unbroken, TnG reps with no pause on the floor
*Make smaller weight jumps if necessary to maintain touch and go style
Metcon
Metcon (No Measure)
Workout Rehearsal:
1 Round, at workout weight:
3 Power Snatches
3 Lateral Bar Burpees
Metcon (Time)
6 Rounds For Time:
8 Power Snatches 75/55#
8 Lateral Bar Burpees
RX+: 115/85#