Power Wheels

12
Jan

Power Wheels

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

45 Seconds

Easy Row

PVC Strict Press & Reach

PVC Straight Leg Swings (15 Seconds Each Side)

Moderate Row

PVC Sotts Press

PVC Pass Throughs

Faster Row

PVC Lift Offs

PVC Lat Stretch

Warm-up

Warm-up (No Measure)

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Behind the Neck Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Technique

Metcon (No Measure)

5 Snatch Grip Deadlifts

5 Hang Power Snatches

5 Deadlift to Hang Power Snatches

5 Power Snatches

*Build to Light Weight *

2-3 Sets:

1 High Hang Power Snatch (Pockets)

1 Hang Power Snatch (1 Inch Above Knee)

1 Power Snatch (Floor)

Weightlifting

3-Position Power Snatch (Build to a heavy complex)

1. The Pockets

2. 1 Inch Above Knee

3. The Floor
* The 3 positions we’re working from today are:

1. The Pockets

2. 1 Inch Above Knee

3. The Floor

* This complex is designed to be completed without letting go of the bar, resetting the hands, or pausing on the ground

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 3:

12/9 Calorie Row

12 Power Snatches (75/55)

Rest 3 Minutes

AMRAP 3:

12/9 Calorie Row

8 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:

12/9 Calorie Row

4 Power Snatches (115/85)

RX Plus 95/115/135# & 65/85/95#