16 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

8 minute AMRAP:

1 Minute Speed Skaters

5 Turkish Get Ups (per side)

5 Single Arm KB Squat @ light weight (per side)

Weightlifting

15 Minute EMOM

Clean and Jerk

Mins 1 – 5: 2 Clean/Jerk @ 75%

Mins 6 – 10: 2 Clean/Jerk @ 80%

Mins 11-15: 1 Clean/Jerk @ 85%

Clean and Jerk (15 Min EMOM)

Metcon

Metcon (AMRAP – Reps)

9 Minute AMRAP:

35 Double Unders

10 Power Snatches 75/55 Teens: 55/35

Mobility

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

then

Accumulate 2 min of each:

Single leg forward fold

Half front split

Prayer stretch

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