16 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

15 second single arm plank hold

8 scapula pullups

4 side lying t-spine rotations

then

2 rounds w/ empty barbell

5 muscle clean

5 strict press

5 power clean

5 push jerk

Weightlifting

Muscle Clean (3-3-3-3)

build to a heavy triple over 4 sets

Metcon

20 minute running clock

00:00 – 10:00

5 rounds

5 Thrusters 135/95 teens: 95/65

10 C2B Pull-Ups

Right into the following

10:00 – 20:00

5 Rounds

5 Single Arm DB Clean & Jerks 50/35 (per side) teens: 35/25

10 HSPU

Metcon (Time)

5 rounds

5 Thrusters 135/95 teens: 95/65

10 C2B Pull-Ups
rest remaining time

add 1 second for each remaining rep over time cap

Metcon (Time)

10:00 – 20:00

5 Rounds

5 Single Arm DB Clean & Jerks 50/35 (per side) teens: 35/25

10 HSPU
add 1 second for each remaining rep after timecap

Mobility

Cool Down – 5 min slow spin/row/walk

then

accumulate 2 min of each

Box shoulder stretch

Dragon pose

Seated side straddle stretch

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