13
Sep
9-14-20 Over and Out
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds, 30sec ea
Lateral Squats
PVC Pass Throughs
Inchworms to Push-up
PVC Overhead Squats
Active Spidermans
Warm-up (No Measure)
Snatch Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Mobility
Warm-up (No Measure)
1min ea
PVC Overhead Squats
PVC Sotts Press
Weightlifting
Squat Snatch (1×1)
Build to a heavy single
Metcon
Metcon (No Measure)
1 Round
With Workout Weight:
3 Power Snatches
3 Overhead Squats
3 Squat Snatches
3 Burpees
Metcon
Metcon (Time)
For Time:
20 Power Snatches (95/65)
20 Burpees
20 Overhead Squats (95/65)
20 Burpees
20 Squat Snatches (95/65)