16 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work

-Nasal breathing only

2 rounds

5-8 90/90 breathing

5 Half Kneeling Snatch Grip Press (per side)

3 good morning

3 overhead squat

3 snatch balance

Weightlifting

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

Every 30 seconds for 3:30 perform 2 snatches @ 85% 1RM

Full squat

Touch/go if you can

Snatch Grip Deadlift (10RM)

10 min to find 10RM

work up in sets of 5 or 6 until you are ready to attempt your 10RM. Do not do sets of 10 as you are building up.

Metcon

Metcon (AMRAP – Rounds)

EMOM until failure

5 Power Snatches 75/55 teens: 55/45

5 Toes 2 Bar

5 Burpee Box Jump Overs 24/20 inches
Perform 5 reps of each movement each minute until you cannot complete all 3 movements in the minute.

Score will be last full round completed

20 min cap

Mobility

Accumulate 2 min of each:

twisted half lizard pose

box shoulder stretch

seated forward fold

supine twist pose

Leave a Reply

Your email address will not be published. Required fields are marked *