5 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

10 PVC OHS

5 med ball clean to wall ball

15 Second Single Arm Farmers Carry Hold (per side)

Weightlifting

Back Squat (6×3)

Every 90 seconds complete 3 back squats @ 80% of 1RM

Metcon

Metcon (Time)

25 Bar facing Burpees (New Open Rule)

15 Power cleans 95/65 teens: 65/45

20 Bar facing burpees

12 Power cleans 115/75 teens: 75/55

15 Bar facing burpees

9 Power cleans 135/95 teens: 95/65

10 Bar facing burpees

6 Power cleans 155/105 teens: 105/75

5 Bar facing burpees

3 Power cleans 185/125 teens: 125/85
15 min time cap

Mobility

Accumulate 2 minutes of each:

Twisted cross

frog pose

pigeon

supinated dead hang (palms face you)

3 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

10m bear crawl

5 worlds greatest stretch (per side)

10m bear crawl odd object drag

10m walking handstand kick-ups

then

2 minutes of jump rope practice

Metcon

Metcon (Time)

With a partner:

100 double unders

50 pull-ups

100 med ball lunges 20/14

50 med ball situps

100 wall balls

50 med ball situps

100 med ball lunges

50 pull-ups

100 double unders
1 Partner works at a time while non-working partner holds plate overhead 35/25

If plate touches the ground or is supported by your head in any way, complete 5 PVC strict press per partner

Mobility

Accumulate 2 minutes of each:

lying handcuffs – 15 reps

twisted cross

box shoulder stretch

2 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

50ft Double KB Front Rack Walk

10 KB Push Press

20 Banded Face Pulls

Accessory

10 Minute EMOM:

Minute 1: 15.15 Seconds Chin Over Bar Hold

Minute 2: 15.15 Seconds L-Sit Hold

Minute 3: 30 sec Nose to Wall Hold

Minute 4: 15 Seconds Top of Ring Hold + 15 sec Bottom of Ring Hold

Minute 5: 15.15 Seconds Hollow Rock Hold

For the movements that are 15.15, you will do 15 seconds of that movement, rest for 5-10 seconds, then do it for another 15 seconds. All within the minute

Metcon

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″
masters 55+

95/65

135/95

185/115

225/135

275/155

315/185

teens

65/45

95/65

115/80

135/95

155/105

175/125

Mobility

Accumulate 2 minutes of each:

Recline twist pose

Seated side straddle stretch

Thread the needle

1 Feb ’18

Priority Crossfit – CrossFit

Skill

Spend 15 minutes working on a movement you feel is a weakness. Look to work on different progressions.

Weightlifting

Every 2 Minutes for 16 Minutes

2 Hang Clean + 2 Front Squat + 1 Jerk

2 Hang PC + 2 Front Squat + 1 Jerk Complex (16 min E2MOM)

Increase weight each set

Each complex should be completed unbroken

Metcon

Metcon (Time)

Every 2 Minutes for 12 Minutes

10 Thrusters 115/75

10 Chest to Bar Pull-ups
enter time for fastest set