17 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

100m run

5 RNT reverse lunges

5 YTWs (per movement)

5 burpees

Weightlifting

Every 90 seconds for 7 rounds

2 sets of

1 Snatch Pull + 1 Hang Squat Snatch

Rest 10 seconds between each set

1 Snatch Pull + 1 Snatch

1 Snatch Pull + 1 Snatch
Increase weight each set, building to a heavy complex for the day

Metcon

Metcon (Time)

5 Rounds @ 70% Power Clean 1RM

12 Power Cleans

10 Front Rack Lunges

8 Shoulder to Overhead
20 min time cap

Mobility

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

then

Accumulate 2 min of each:

Supine twist pose

Twisted cross

Hip flexor stretch

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