23 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

100m run

6 Half kneeling KB clean/press (per side)

8 banded good mornings

6 single arm KB swing (per side)

Weightlifting

Push Press – 5×4

Rest 2 Minutes

Then

2xME @ 80% of heaviest set of 4

Push Press (4-4-4-4-4)

Rest as needed between sets

increase weight each set, building to a heavy 4 rep set

Push Press (2x max effort )

80% of heaviest set of 4

Rest 2 min between sets

constantly move bar – no resting in the front rack position for more than a single breath cycle. Once the bar stops moving, that set is done

Metcon

Metcon (Time)

Every 3 minutes for 18 minutes

20-40-20 Shuttle Sprint

10 Double KB Clean & Jerks 53/35 teens: 35/25

10 T2B
Score fastest round

Mobility

Accumulate 2 minutes of each:

Supine twist pose

Thread the needle

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