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#