Snack Bar

5
Jan

Snack Bar

Announcements

Reserve your spot in the 2020 Nutrition Reboot Challenge – deadline January 9!

CrossFit Grail – CrossFit

Warm-up

Metcon (AMRAP – Reps)

Buddy 1

Fish Game on Rower

Buddy 2

1 Minute: Shuttle Runs

1 Minute: Walking Spidermans

1 Minute: Walking Samson

1 Minute: Walking Inchworms
Switch after 4 minutes

*Score is Combined Total of Fish Game Scores

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Warm-up (No Measure)

MOBILITY

Child’s Pose: 1 Minute

Front Rack Stretch: 1 Minute

Wrist Stretch: 1 Minute

Technique

Metcon (No Measure)

Power Clean Movement Prep

15 Second Quarter Squat Hold

3 Hang Power Cleans + Front Squat

3 Power Clean + Front Squat

Push Jerk Movement Prep

15 Second Dip Position Hold

5 Push Press

5 Jerk Drives

5 Push Jerks

*Build to Lighter Weight*

3 Power Clean + Front Squats

3 Jerk Drives

3 Push Jerks

Metcon

Metcon (No Measure)

1 Round

100 Meter Run

5 Power Cleans (Lighter Weight)

100 Meter Row

5 Push Jerks (Lighter Weight)

**Build to Workout Weight**

1 Round

*With Workout Weight:*

4 Power Cleans

4 Push Jerks

Metcon (Time)

3 Rounds:

400 Meter Run

10 Power Cleans (155/105)

500/400 Meter Row

10 Push Jerks (155/105)
If unable to run, increase Row to 1000/800 meters.