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#