10-26-17 Heather – CrossFit Grail
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10-26-17 Heather

25
Oct

10-26-17 Heather

CrossFit Grail – CrossFit

 

Metcon

Warm-up

Warm-up (No Measure)

200m run

2 rounds:

4 inch worms

8 pushups

10 russian baby makers

12 spiderman and reach

Warm-up (No Measure)

Barbell warm-up:

5 Strict Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Snatch grip:

5 high hang shrugs

5 high hang high pulls

5 high hang muscle snatches

5 hang muscle snatches

5 power snatches (mid-shin)

Metcon (Time)

Buy-In: 800m Run

5 Rounds:

12 Pull-ups

9 Power Snatch 75/55#

6 Single Arm DB/KB Strict Press 35/20#

Cash-out: 800m Run
TIME CAP: 25 mins

RX+ Power Snatch 95/65#

Single arm strict press: 6 total, 3 each side

RX: 35# KB/DB for men

20# DB or 18# KB for women

Cool Down

Metcon (No Measure)

1 min single leg forward fold (each side)

1 min thread the needle (each side)

1 min twisted cross (each side)

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