9 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

then

5 prone t-spine twist (per side)

10m slow bear crawl

5 single arm KB OHS (per side)

5 KB squat snatches (per side)

then

3 minute hip flow

Weightlifting

Front Squat (6×2)

6×2 @ 80% of 1RM

rest 2 min between sets

Metcon

Metcon (Time)

5 Snatches 75/55 teens: 55/35

10 Chest to Bar Pull-Ups

4 Snatches 95/65 teens: 65/45

12 Chest to Bar Pull-Ups

3 Snatches @ 115/80 teens: 80/55

14 Chest to Bar Pull-Ups

2 Snatches @ 135/95 teens: 95/65

16 Chest to Bar Pull-Ups

1 Snatch @ 155/105 teens: 105/75
12 min time cap

Mobility

Accumulate 2 minutes of each:

single leg bow pose

seated forward fold

pancake stretch

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