8-17-20 The Rich L

16
Aug

8-17-20 The Rich L

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

5 Slow Burpees

50 Single Unders

10 PVC Pass Throughs

10 Skaters with Touch

50 Quick Single Unders

10 PVC Straight Leg Swings

15 Jumping Jacks

25 High Single Unders or 25 Double Unders

10 PVC Hang Power Snatches

Mobility

Warm-up (No Measure)

Warrior Squats: 1 Minute

Overhead Shoulder Stretch Over Foam Roller: 1 Minute

Weightlifting

3-Position Power Snatch (Build to a Heavy Complex)

1. The Pockets

2. 1 Inch Above Knee

3. The Floor

Metcon

Metcon (No Measure)

Practice Round

1 Round

With Workout Weight:

2 Burpees

4 Skaters

6 Jumping Jacks

10 Double Unders

3 Hang Power Snatches

Metcon (AMRAP – Reps)

AMRAP 10:

25 Burpees

50 Skaters with Touch

75 Jumping Jacks

100 Double Unders

Time Remaining:

Max Hang Power Snatches (95/65)

RX+ 115/85
150 Singles / Reduce DU

Modify as needed to finish double unders within 7min