28 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

5 KB Screwdrivers in supine and side lying positions (per side)

12 Pillar to Plank

5 quadruped t-spine twist (per side)

then

2 rounds w/ empty barbell

3 muscle snatch

3 OHS

3 snatch balance

3 hang power snatch

Weightlifting

Snatch (6x(1.1))

6 sets of snatch clusters

rest 10 seconds between snatch singles

rest 2 minutes between clusters

Metcon

Metcon (AMRAP – Reps)

10 Minute AMRAP

16 Cals on Assault bike

8 Shoulder to Overhead 165/115 teens: 115/80

4 Burpee Box Jump Overs 30/24

Mobility

accumulate 2 min of each:

Prayer stretch

Pigeon pose

Towel stretch

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