6 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

5 snatch grip deadlifts stopping at the end of the first pull

5 snatch grip pulls from knees to hip pockets (2nd pull)

then

2 rounds

5 Muscle snatch

5 Overhead squat

then

2 rounds

5 Muscle clean

5 Front Squats

Weightlifting

10 min EMOM

1 Snatch

1-5 Mins 70-75% of 1RM

6-10 Mins 75-80% of 1RM

immediately in to

10 min EMOM

1 Clean and Jerk

1-5 Mins 70-75% of 1RM

6-10 Mins 75-80% of 1RM

Snatch (10 min EMOM)

Snatch (10 min EMOM)

Clean and Jerk (10 min EMOM)

Mobility

Accumulate 2 min of each:

Bretzel stretch

Couch stretch

Prayer stretch w/ pvc

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