31 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

5 Cuban Presses

10 Walking lunges

15 KB pull throughs (moderate weight)

Weightlifting

Every 2 Minutes x 8 sets

1 Clean Pull + 1 Clean from above the knee

Build to a heavy complex. Increase each set

1 Clean pull + 1 clean

1 Clean pull + 1 clean

Metcon

Metcon 1

2:30 Minute AMRAP

12 Dual Dumbbell Hang Clean and Jerks 50/35

8 Toes 2 Bar

6 HSPU (open standard)

Rest 90 seconds, then more to next Metcon 2

Metcon 2

2:30 Minute AMRAP

12 Cals on Assault Bike

8 Chest 2 Bar Pull Ups

6 Deadlifts 225/155 Teens 155/105

Rest 90 seconds, then repeat Metcon 1/2 one more time.

Metcon (2 Rounds for reps)

2:30 Minute AMRAP

12 Dual Dumbbell Hang Clean and Jerks 50/35 Teens: 35/25

8 Toes 2 Bar

6 HSPU (open standard)
Rest 90 seconds then move on to Metcon 2

Metcon (2 Rounds for reps)

2:30 Minute AMRAP

12/10 Cals on Assault Bike

8 Chest 2 Bar Pull Ups

6 Deadlifts 225/155 Teens 155/105
Rest 90 Seconds then repeat Metcon 1/2 again

Mobility

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

then

Accumulate 2 min of each:

Seated forward fold

Twisted Cross

Childs pose

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