19 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work

-Nasal breathing only

2 rounds

5 90/90 Breathing w/ Curl Up

5 KB Front Foot Elevated Split Squat 53/35 (per side)

30 Second Prayer Stretch w/ PVC

Weightlifting

Squat Clean (2-2-2-2-2-2-2)

every 30 sec for 3:30 complete 2 squat cleans @ 85% of 1RM

Jerk Cluster (1-1)

Build to heavy Jerk cluster of 1-1
add 10# from last week

rest 12 sec between lifts

re-rack bar during rest

split or push jerk is acceptable

Clean Grip Deadlift (10RM)

10 min to establish 10RM Clean Grip Deadlift
work up in sets of 5 or 6 until you are ready to attempt 10RM

Metcon

Metcon (AMRAP – Reps)

3 Rounds

30 Seconds Max Effort Muscle Ups

30 Seconds rest

30 Seconds Max Effort Wallballs 20/14 teens: 14/10

30 Seconds rest

30 Seconds Max Effort Deadlifts 225/155 teens: 155/105

30 Seconds rest

30 Seconds Max Effort Row (or bike) for Cals

Rest 1 minute

Mobility

accumulate 2 min for each:

Recline twist pose

Seated side straddle stretch

Twisted cross

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