22 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds of Cindy

then

2 rounds with an empty barbell:

5 muscle cleans

5 power cleans

5 front squats

5 behind the neck strict press

Weightlifting

5 Rounds for Max Load

Each round is 7 unbroken sets of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Bear Complex (7-7-7-7-7)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Increase weight each round

You must hold on to the bar for the entire 7 sets for that round to count

Mobility

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

then

accumulate 2 minutes of each:

lying handcuffs – 15 reps

pigeon pose

couch stretch

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