9 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

8 good mornings

8 side lying clamshell w/ band (per side)

8 banded glute bridges

8 PVC snatch balance

Weightlifting

6 min EMOM

Hang Power Snatch + OHS w 1 second pause in bottom

1-1-1-1-1-1 @ 70-75% from last week

Hang Power Snatch (1-1-1-1-1-1)

Overhead Squat (1-1-1-1-1-1)

Metcon

Metcon (Time)

500 meter Row

2 Miles on assault bike

800 Meter Run
15 min time cap

Mobility

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

then

Accumulate 2 min of each:

Downward dog

Thread the needle

Lizard pose

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