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