26 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes bike/run/row (your choice) @ easy pace

-Nasal breathing ONLY

2 rounds

8 wall press dead bug

8 half-kneeling snatch grip press

8 half kneeling overhead split squat

8 split stance good mornings

Weightlifting

Snatch (2-2-2-2-2-2-2-2)

Every 30 Seconds for 4 minutes:

2 Snatch
70% of 1RM

Full squat returning to the floor each time

Snatch Deadlift (8-8-8)

3×8 @ 70% of snatch 1RM
rest 2 minutes between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds

90 Second AMRAP

3 deadlift 225/155 teens: 155/110

1 Power Clean 225/155 teens: 155/110

6 Hand Stand Pushup

rest 90 sec between amraps
all out sprint each round!!!

Mobility

Accumulate 2 minutes of each

box shoulder stretch

supine twist (per side)

twisted half lizard pose (per side)

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