25 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

then

3 sets

30 second lacrosse ball smash on lats and shoulders

30 second prayer stretch w/ pvc

8 front squats w/ low weight

Weightlifting

Power Clean + Clean (1+1)

6 min EMOM

1 Power Clean + 1 Clean @ 70-75% of Clean (squat) 1RM
full squat on second clean

hold on to bar and touch/go if possible

Deficit Clean Grip Deadlift + Clean Pull (8-8-8)

2 Deficit Clean Grip Deadlifts + 1 Clean Pull @ 85% of Clean 1RM
85%

2″ deficit

use whichever lift is heavier (squat or power) to calculate lift percentage

same as snatch work – focus on mechanics of movement… If your back starts rounding or you can’t maintain proper form, drop weight until you can.

Metcon

Metcon (AMRAP – Reps)

15 min AMRAP

80 Wall Balls 20/14 teens: 14/10

40 Chest to Bar Pullups
scale to banded chest to bar PU

Mobility

accumulate 2 min of each:

recline twist pose

seated side straddle stretch

twisted cross

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