2 Oct ’18

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

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