Priority Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
8 minute AMRAP:
30 Sec Jumping jacks
30 sec single unders
30 sec KB Armbar (per side)
8 KB Squat Snatch (per side)
Weightlifting
15 Minute EMOM:
Minute 1-5: Snatch x 3 reps @ 68%
Minute 6-10: Snatch x 2 reps @ 72%
Minute 11-15: Snatch x 1 rep @ 78%
then
5 singles, increasing in weight. Once you miss you are done
Snatch
Metcon
Metcon (AMRAP – Reps)
15 Minute AMRAP:
45 DUs
15 Power Snatches 115/85 Teens: 85/55
30 Burpees over the bar
15 Chest 2 Bar Pull Ups
45 DUs
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