2 Jan 18

Priority Crossfit – CrossFit


Warm-up (No Measure)

5 Minutes aerobic work @ easy pace

2 Sets

5 bottom up KB press w/ light weight (nothing over 16 lbs)

Rest 15 Seconds

5 Side Lying Clam w T-Spine Rotation (per side)

Rest 15 Seconds

5 Quadruped Rock Back to Goblet Squat


2 minutes of banded ankle dorsiflexion mobility work


Snatch (1-1-1)

Snatch clusters

Every 90 Seconds for 9 Minutes Complete a

Snatch x 1-1-1 rep scheme

Rest no more than 8 seconds between singles in a cluster set

Start @ 65% of 1RM and increase weight every set


Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP @ 80-85% effort:

8 Thrusters @ 115/80 teens: 80/55

8 Toes to Bar

8 Bar Facing Burpees
The goal is to hold a sustainable pace throughout

Start slower than you normally would and increase the pace as time goes on, but don’t push any harder than 85% of your work capacity.

Work on pacing and fluid transitions. Recover on the move


accumulate 2 minutes of each in 30 second intervals:

Seated forward fold

Seated side straddle stretch

Lizard pose

Prayer stretch

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