Power Move

19
Jan

Power Move

Announcements

Paleo Potluck – Sat, Feb 1. RSVP & details in FB Community Page

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each

PVC Pass Throughs

Active Samson + Air Squat

Box Facing Alternating Step-ups (Low Box)

PVC Overhead Squats

Inchworm to Push-up

Lateral Box Step Overs

PVC Overhead Squats (More Narrow)

Push-up to Down Dog

Box Facing Alternating Step-ups (Higher Box)

Warm-up (No Measure)

Snatch Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press (Behind the Neck)

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Weightlifting

Overhead Squat (Build to a Heavy Single)

* There is the option to push press, push jerk, or split jerk the weight overhead from the back rack

* It is best to practice the option you’ll use at the heavier weights from the beginning

* Avoid bringing the bar back down to the back rack from overhead at the heavier weights

* It is safer to drop the weight in front and get it back into the rack with the help of a few others

Metcon

Metcon (No Measure)

4 Power Snatches

4 Overhead Squats

4 Box Jumps

*Performed With Workout Weight* 95/65#

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

6 Power Snatches (95/65)

9 Overhead Squats (95/65)

12 Box Jumps (24/20)
RX+ 115/85

Mobility

Warm-up (No Measure)

Pigeon Pose on Box: 1 Minute Each Side

Child’s Pose on Box: 1 Minute