22 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

5 PVC OHS w 3 second hold at bottom

5 Single Arm Suitcase Deadlift (per side)

5 Half Kneeling Single Arm KB Clean + Press (per side)

Weightlifting

Power Clean (8×8)

Every 90 Seconds for 12 Minutes, complete

8 touch and go Power Clean

start light ~30-35% and increase weight each set. Last set should be 65-70%

These reps must be touch and go.

If you drop the bar or take your hands off the bar, then lower the weight

score heaviest set of power cleans

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

10 Burpee Box Jumps Overs 24/20

10 Wallballs 20/14
push to a relatively fast pace and keep moving.

break the reps up in such a way to get the most out of yourself

Mobility

Accumulate 2 minutes of each:

Seated Side Straddle Stretch

Supine Twist Pose

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