4 Dec

Priority Crossfit – CrossFit

Warm-up

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)

Weightlifting

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

Metcon (AMRAP – Reps)

4 Rounds

90 Second AMRAP

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

6 GHD Sit-Ups

Rest 90 Seconds

Mobility

Accumulate 2 min of each:

Recline twist pose

Prayer stretch

Twisted half lizard pose

Seated forward fold

2 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

Then

2 rounds

10 m walking lunge

5 goblet squats – slow and controlled

10m walking worlds greatest stretch

5 muscle snatch w/ PVC

5 OHS

Ankle dorsiflexion mobility work

Metcon

()

1 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minute aerobic work @ low effort

-Nasal breathing only.

2-3 Sets:

8 full 90/90 breath cycles

4 Quadruped Rock back shoulder Internal/External Rotation (per position/ per side)

8 Single Leg Glute Bridge (per side)

8 Elevator Back Squat w/ pause @ 1/4 squat, 1/2 squat, & bottom of squat for 1-2 seconds

Weightlifting

Back Squat (5-3-1-1-1-1-1)

Rest as needed between sets

Build to a heavy single

Metcon

4 rounds

3 Minute Running Clock

45 Seconds Max Calories on Assault Bike

With remaining time AMRAP:

5 Power Snatches 75/55 lbs

5 lateral bar burpees

Rest 3 min

Metcon (Calories)

Assault Bike
Combine total calories from all rounds

Metcon (AMRAP – Reps)

With remaining time AMRAP:

5 Power Snatches 75/55 lbs

5 lateral bar burpees
Combine total reps from all rounds

Mobility

accumulate two minutes of each:

hamstring stretch (single leg up rig or doorway – other leg out straight)

couch stretch

hip opener against wall