9-23-19 Monster Monday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

0:45 Sec Each:

PVC Pass Throughs

Active Spidermans

PVC Power Snatches

Active Divebombers

PVC Power Snatch + Overhead Squat

Push-up to Down Dog

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)

Snatch Movement Prep:

3 Barbell Power Snatches (pause in receiving position)

3 Barbell Power Snatches + Overhead Squats

*REST*

2 Power Snatch + 1 Overhead Squat

Weightlifting

Metcon (Weight)

Build to Heavy Complex:

2 Power Snatch

1 Overhead Squat

Metcon

Warm-up (No Measure)

Workout Rehearsal:

4 Lateral Bar Burpees

3 Power Snatches

2 Overhead Squats

1 Power Snatch

Metcon (Time)

For Time:

21 Lateral Barbell Burpees

21 Power Snatches 95/65#

15 Lateral Barbell Burpees

15 Overhead Squats 95/65#

9 Lateral Barbell Burpees

9 Power Snatches 95/65#
RX+: 115/85#