21 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

1 minute bretzel (per side)

then

2 rounds with an empty barbell

5 muscle snatches

5 hang power snatches

5 OHS

5 snatch balance

Weightlifting

Every 2 minutes for 8 Sets

2 Snatches

Start @ 75% & increase to 85%, then stay there for remaining sets.

Snatch (2-2-2-2-2-2-2-2)

full squat

Metcon

Metcon (AMRAP – Reps)

16 Minute AMRAP

200 Double Unders

30 Power Snatches 75/55 Teens 55/35

150 Double Unders

20 OHS 75/55 Teens: 55/35

100 Double Unders

10 Rope Climbs

Mobility

Cool Down – 5 min slow spin on bike/rower/or walk

then

accumulate 2 min of each:

Twisted cross

Supine twist pose

Pigeon pose

Seated straddle stretch

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