17 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

8 half kneeling KB clean/press

12 pushups

25 double unders (or singles)

Weightlifting

Snatch Pull + Snatch (2+1)

Every 2 Minutes for 14 Minutes, complete:

2 Snatch Pull + 1 Snatch
75% of snatch 1RM

Metcon

Metcon (Time)

5 Rounds

12 Wallballs 20/14

9 Double KB Deadlifts 70/53

6 GHD Sit-Ups
10 min time cap – add 1 second for each remaining rep

Mobility

Cool Down – 5 min slow spin/row/walk

then

accumulate 2 min of each:

Twisted cross

Lizard pose

Seated straddle stretch

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