11 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

then

2 rounds

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)

Weightlifting

Halting Snatch Deadlift (2-2-2-2)

Every 2 Minutes for 8 Minutes Complete

2 Pos Halting Snatch Deadlift @ 1in off floor & below the knee @ 80% of snatch 1RM

High Hang Snatch (3-3-3-3)

Every 2 Minutes for 8 Minutes Complete

3 Hi-Hang Snatches @ 65% of 1RM Snatch 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds

90 Seconds AMRAP:

3 Deadlifts @ 225/155 teens: 155/110

1 Power Clean @ 225/155 teens: 155/110

6 HSPU

Rest 90 seconds
Compare to 26 Sep

Mobility

Accumulate 2 minutes of each:

Twisted half lizard pose

Box shoulder stretch

Seated forward fold

Supine twist pose

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