4
Aug
8-5-19 Monster Monday
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up:
30 Seconds Each:
Easy Single Unders
PVC Pass Throughs
Quick Single Unders
PVC Overhead Squats
Double Unders
PVC Power Snatch + Overhead Squats
Ankle Stretch, ea side
Pigeon Pose, ea side
Warm-up (No Measure)
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Warm-up (No Measure)
Movement Prep:
3 Jump Shrug
3 Dip Drive High Pull
3 Barbell Hang Power Snatches
3 Overhead Squats
3 Barbell Hang Squat Snatches
Weightlifting
Hang Snatch (Build to heavy single)
15 minutes to build to heavy hang squat snatch.
Metcon
Metcon (No Measure)
Workout Rehearsal:
3 Hang Squat Snatches
10 Double Unders
3 Hang Squat Snatches
Metcon (AMRAP – Rounds and Reps)
AMRAP 9:
10 Hang Squat Snatches 75/55#
30 Double Unders
RX+: 95/65#