27 Nov

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

-Nasal breathing only

2 Sets

8 Deadbug Wall Press

8 Half Kneeling Snatch Grip Press (per side)

8 Half Kneeling OHS (per side)

8 Staggered Stance Good Morning (per side)

Weightlifting

Snatch Pull + Snatch (14 min E2MOM)

Every 2 Minutes for 14 Minutes, complete:

2 Snatch Pull + 1 Snatch
Start @ 65% of Snatch 1RM

Increase weight each set

No misses

Make sure you are focusing on staying over the bar and finishing through the legs not the hips.

Metcon

Metcon (4 Rounds for reps)

4 Rounds

3 Minute AMRAP

6 Deadlifts 275/195 teens: 195/135

12/9 Cals on rower teens: 9/7

Rest 3 Minutes
**Bike – 8/6 teens: 6/5

Mobility

Accumulate 2 minutes of each:

reclined twist pose

twisted half lizard

seated forward fold

Leave a Reply

Your email address will not be published. Required fields are marked *