26 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

6 Half Kneeling Bottoms Up KB Press (per side)

10 Staggered Stance Good Mornings (per side)

10 Scapula Push-ups on Elbows

then

2 rounds w/ empty barbell – controlled reps

3 muscle cleans

3 strict press

3 hang power cleans

Weightlifting

Power Cleans – 5,4,3,2,2

3 Jumping Good Mornings after each set

Power Clean (5-4-3-2-2)

Build to heavy double power clean

No touch n go.

Rest no more than 5 seconds between reps in a set

Use a 35# or less KB for the Jumping Good Mornings, by holding it with both hands at the top of the back.

Each rep should be as explosive as possible.

Rest 2 minutes after jumping good mornings

Metcon

Metcon (Time)

3 rounds

500m row

8 double KB ground to box to Box Jump Over 53/35 teens: 35/25, 30/24 inches

8 double KB Hang Cleans 53/35 teens: 35/25

Rest 2 minutes
subtract rest from total time

maintain consistent pace across each round

Mobility

accumulate 2 minutes of each:

Supine twist pose

Twisted cross

Single leg forward fold

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