30 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

– Nasal breathing only

3 Sets

5-8 Half Kneeling Snatch Grip Strict Press

5-8 Single Arm KB OHS (light)

Weightlifting

Halting Snatch Grip Deadlift (15 min EMOM)

Minutes 1-3: 3 Position Halting Snatch Deadlift (1 inch above floor ,above the knee , hip) + Snatch from Hip @ 70%

Minutes 4-6: 2 Position Halting Snatch Deadlift (1inch from floor, above the knee) + Snatch from above the knee @ 75%

Minutes 7-9: Halting Snatch Deadlift (1inch from floor) + Snatch from 1 inch from the floor @ 80%

Minutes 10-15: 1 Snatch, build to tough single

3 second pause at each position

Metcon

Metcon (Time)

5 rounds

20 back squats @ 50% 1RM

5 power cleans 225/155 teens: 155/110

2 legless rope climbs

rest 2 minutes
subtract rest from total time

backsquats are from the floor

scale legless to regular rope climbs; 2nd scale is to do towel pullups – 3 per climb.

Mobility

accumulate 2 minutes of each:

twisted half lizard

box shoulder stretch

seated straddle stretch

supine twist

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