23 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at light effort

then

2 rounds

5 Half kneeling snatch grip strict press

5 single arm KB overhead squat (light)

then

burgener warmup

Weightlifting

Power Snatch + Snatch (1+1)

6 Min EMOM

1 PS + 1 Snatch @ 70-75% of 1 RM
Full Squat on second snatch

Hang on to bar and touch/go if possible

Snatch Grip Deadlift + Pull (2+1)

3 sets

2 Deficit Snatch Grip Deadlift + 1 Snatch Pull @ 85% snatch 1RM

2″ deficit
use whichever lift is heavier 1RM (squat or power) for lift percentage

rest as needed between sets

focus on mechanics of movement and not solely how heavy you’re lifting. If your back is rounding, drop weight until you can maintain good form.

Metcon

Metcon (Time)

10 rounds

5 T2B

10 burpees

150m run
Rx – as written

Rx+ – w/ vest 20/14

Mobility

Accumulate 2 min of each:

twisted half lizard pose

box shoulder stretch

seated side straddle stretch

supine twist pose

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