6 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low aerobic effort

then

2 rounds

3 Wall Walks

5 Pull Ups

20 Second hollow rock hold

then

2 rounds with empty barbell

5 muscle cleans

5 strict press

5 push jerk

Weightlifting

Push Jerk (9 min EMOM)

Minute 1-3: 3 Push Jerks @ 75% of 1RM

Minute 4-6: 3 Push Jerks @ 80% of 1RM

Minute 7-9: 2 Push Jerks @ 85% of 1RM

Metcon

Metcon (Time)

4 Rounds

30 sec max effort assault bike

12 Deadlifts 115/80 teens: 80/55

9 Hang Power Cleans 115/80 teens: 80/55

6 Thrusters 115/80 teens: 80/55

Rest 2 minutes
subtract rest from total time

Metcon (Calories)

Total calories from metcon

Mobility

Accumulate 2 minutes of each:

Twisted half lizard pose

Pigeon pose

Seated side straddle stretch

Single leg forward fold

Leave a Reply

Your email address will not be published. Required fields are marked *