19 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

5 Minutes Loco Motion

15 Second Hang from pull-up rig w/ feet touching ground

Ostrich walk

15 Second Supinated hang from pull-up rig w/ feet touching ground

Horse Walk

Sumo Stance Inch Worms

Duck Walk

Walking Cossack Lunges

Lizard Walk

then

2 times through with an empty barbell

Muscle snatch x3

Overhead squat split squat x3 per leg

Overhead squat x3

Snatch balance x3

Snatch x3

Weightlifting

2 Position Snatch (3-3-3)

3 @ 65%

3 @ 70%

3 @ 75%

3 sec pause 1″ off ground, and just above knees

rest as needed between reps and sets

Metcon (Time)

3 Rounds

20 DB Hang Power Clean 50/35

20 Pull-Ups

Mobility

Accumulate 2 min of each:

Lying handcuffs – 15 reps

Reclined twist pose

Lizard pose

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