8 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ easy effort

then

2 rounds:

5 PVC OHS w/ 3 second hold at bottom

5 Scapula Pull-Ups

25 ft Double KB Overhead Walk

then

2 rounds w/ empty barbell

5 snatch pull

5 muscle snatch

5 OHS

Weightlifting

Overhead Squat (3-3-3-3-3-3)

Increase weight each set building to a heavy triple for the day

Metcon

Metcon (AMRAP – Reps)

20 Min AMRAP

45 sec at each station

Cal Row

Single Arm Ring Row

Wall Walk

Cal Bike

Plank w/ Shoulder Taps (Per/side)

7 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

3 Ring Pull-Ups

5 Half Kneeling KB Press (per side)

25ft Farmers Carry

Weightlifting

Clean and Jerk Complex (2+2)

8 Minute EMOM

2 Power Clean + 2 Push Jerks

increase weight each set, building to a heavy complex for the day

Metcon

Metcon (Time)

30 Box Jumps 24/20

20 Power Snatches 115/75 teens: 75/55

10 Muscle-Ups

Mobility

Accumulate 2 minutes of each:

Bretzel – 2 minutes

Twisted half lizard

Thread the needle

box shoulder stretch

6 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds:

5 PVC OHS w/ 3 second hold at bottom

5 Scapula Pull-Ups

25 ft Double KB Overhead Walk

Weightlifting

Every 30 Seconds for 5 Minutes

2 Power Snatch @ 85%

Power Snatch (10 x 2)

Metcon

Metcon (AMRAP – Reps)

7 Minute AMRAP:

50 Double Unders

10 HSPU

10 Deadlifts @ 185/125 lbs

Mobility

Accumulate 2 min of each:

Supine twist pose

Dragon pose

Thread the needle

5 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

10m walking lunge

5 split squat (per leg)

5 tempo goblet squat (3 sec lower, 3 sec pause, explode up)

Weightlifting

12 min emom

Min 1 – 6 Double foot elevated split squats

Min 2 – rest

Min 3 – 10 Double KB Front Squats

Min 4 – rest

Double Foot Elevated Split Squats (3×6)

33×1 tempo

3 – 3 sec lower

3 – 3 sec pause

x – explode up

1 – 1 sec rest at top

use 45# plate for each foot, keep torso centered and vertical

KB Front Squat (10-10-10)

Metcon

Metcon (Time)

2 rounds

1200m Assault Bike

10 Deadlifts @ 155/105 teens: 105/75

10 Wallballs @ 20/14 teens: 14/10

Rest 30 seconds

Row 20/17 teens:

10 Burpees Over the Rower

10 Strict Pull Ups

Rest 60 seconds
subtract rest from total time

Mobility

Accumulate 2 min of each:

Frog pose

Twisted half lizard pose

Recline twist pose

3 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

then

2 rounds

8 PVC pass throughs – work hands closer each rep

10m walking lunge with torso twist

5 half kneeling KB clean and press (per side)

10m bear crawl object drag

5 kip swings

Metcon

Metcon (Time)

4 rounds for time

20 wall balls 20/14 teens: 14/10

20 KB swings 53/35

20 Power Cleans 115/75

20 C2B pull-ups

20 Box Jump Overs 24/20

20 Alternating pistols
1 partner works at a time

split reps as desired

Mobility

Accumulate 2 min of each:

lying handcuffs – 15 reps

box shoulder stretch

pigeon pose

2 Mar ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

Then

2 rounds

5 banded good mornings

8 step back lunges

5 PVC pass throughs

Then

4 bear complex w/ empty barbell

Metcon

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

Mobility

Accumulate 2 min of each

Twisted cross

Prayer stretch

Single leg forward fold

1 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

5 Ring row

10 Banded good morning

5 Single arm suitcase deadlift (per side)

8 Sidelying Clamshell

Gymnastics

Plyometric Pushups (1-1-1-1-1)

go for max height each rep

Weightlifting

Squat Clean (5-5-3-3-3)

Increase weight each set

rest as needed between sets

Metcon

Metcon (Time)

21-15-9

Pullups

Ground to overhead 135/95 teens: 95/65

Mobility

Accumulate 2 minutes of each:

Twisted half lizard pose

Recline twist pose

Box shoulder stretch

Towel stretch