27 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

then

5 90/90 breath cycles

10 sec dead hang

5 half kneeling kb bottom up press (per side) 16kb/10db

5 elevator pushups (1 sec pause @ halfway down, and full depth, then explode up)

Weightlifting

Jerk Complex (6x(1+1))

6 min EMOM

1 Push Jerk + 1 Jerk (Split) @ 70-75% of heaviest 2 from last week
If you did not complete the jerk cluster last week, use 95% of your 1RM, then take 70-75% of that number.

lift from the racks; pair up if needed

Metcon

Metcon (Time)

4 Rounds

March in place AHAP

Back rack

Overhead

Front Rack

Farmers Carry

Rest 2 min
26 steps per movement

THIS IS NOT A RACE!!!! Yes it’s for time, but move safely and efficiently.

Work at the heaviest weight you can manage for all 3 barbell movements.

Focus on tucking belly in and bracing your core

Subtract rest from score

Mobility

Accumulate 2 minutes of each:

towel stretch

downward dog

dragon pose

reclined twist pose

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