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#