29 Nov

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

-Nasal breathing only

2 Sets

5 90/90 Breathing w Curl Up

5 Tall Kneeling KB Hip Hinge

5 Single Arm KB Deadlift (per side)

30 Second Prayer Stretch w/ PVC

Weightlifting

Clean/Jerk Complex (14 min E2MOM)

Every 2 Minutes for 14 Minutes:

2 Clean Pull + 1 Clean + 1 Jerk
Start @ 65% of Clean 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 time)

4 Rounds

3 min clock per round

50 Double unders

5 Power Cleans 205/145 teens: 145/105

15 Wall Balls 20/14 teens: 14/10

5 Bar Muscle-Ups

Rest 3 Minutes
Each round is a sprint, maintain around the same time for each round without a significant drop off.

Each movement should be done unbroken.

For incomplete rounds, add 1 sec for each remaining rep

Mobility

Accumulate 2 minutes of each:

lying handcuffs – 15 reps

Thread the needle pose

single leg saddle stretch

frog pose

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