27 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 min amrap

5 Step back drop lunge (front foot on 45# plate)

5 Wall Slide Ys

5 Snatch Balance w/ PVC

Weightlifting

Every 3 min for 18 min

3 Snatch Pull + Hang Squat Snatch clusters

Hang Snatch

Increase weight each set, building to a heavy cluster set

rest 10 sec between each rep

Metcon

Metcon (Time)

4 Rounds

10 Power Snatches 115/85 Teens: 85/55

15 Cals on Rower

50 Double Unders
12 min time cap

Mobility

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

then

Accumulate 2 min of each:

Supine twist pose

Thread the Needle

Hip Flexor Stretch

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