Tuesday – CrossFit Grail
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Tuesday

15
May

Tuesday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

3 Rounds PVC Snatch Warm Up

5 PVC Snatch Pulls to knee

5 PVC Snatch Pulls to hip

5 PVC Snatch High Pull

5 PVC Power Snatch

5 PVC Overhead squats

Then…

3 Sets of complex with empty bar as a group!

Weightlifting

Snatch Pull No High Pull+ Power Snatch + Overhead Squat (EMOM-12)

1st 4 min: 50%

2nd 4 min: 60%

3rd 4 min: 70%

Metcon

Metcon (AMRAP – Reps)

4 Minute AMRAP-

1-2-3-4-5 Unbroken TNG Deadlifts

@ 70% of 1RM

Rest 2 minutes

4 Minute AMRAP-

1-2-3-4-5 Unbroken Toes to Bar

* For both AMRAPs–once hit 5 unbroken go back down to 1. If can’t hit unbroken reps go back to 1 and try to go back up to whichever unbroken reps they can get. Otherwise do singles once unbroken reps are not able to be met.

Accessory

A1: Lateral Plate Delt Raises (3×12)

*10s Eccentric phase

A2: GHD Sit Ups (3×10)

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