4 Dec

Priority Crossfit – CrossFit


Warm-up (No Measure)

5 minutes aerobic work @ low effort

-Nasal breathing only

2 Sets

8 Deadbug Wall Press (per side)

8 Half Kneeling Snatch Grip Press (per side)

8 Half Kneeling OHS (per side)

8 Staggered Stance Good Morning (per side)


Snatch Balance + OHS (12 min EMOM)

Every 2 min for 12 min

1 snatch balance plus 1 OHS
Start at 50% 1RM snatch and increase every round.

work on speed under the bar


Metcon (AMRAP – Reps)

4 Rounds

90 Second AMRAP

3 Hang Squat Snatches 135/95 teens: 95/65

6 GHD Sit-Ups

Rest 90 Seconds


Accumulate 2 min of each:

Recline twist pose

Prayer stretch

Twisted half lizard pose

Seated forward fold

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