6-23-21 Done Plucked

22
Jun

6-23-21 Done Plucked

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200m moderate Run

then…

3 SETS

8/8 Leg Swings

10 PVC Pass Through + Lunge

8 Push-Up to Down Dog

10 Squat Jumps

then…

200m moderate Run

Strength

Snatch Grip Deadlift (3×3 )

1. Tempo Snatch Deadlift

3×3 @ (2121)*

*Keep weight moderate.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

20 Power Snatch (75/55)

400m Run

20 Power Snatch
Rx + 95/65

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

12 Plank Rotations

24 Crossbody Mountain Climbers

12 Sit-Thrus

-Rest as needed b/t Sets-