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

8 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 Minute AMRAP:

50 ft Quadruped Crawl

8 KB Cossack Squats + Single Arm Press @ light weight (per side)

8 Goblet Squats

Weightlifting

Back Squat

3-3-3-3 @ 75% of heaviest 2RM from last week

Back Squat (3-3-3-3)

Stay light, think speed out of the hole.

Metcon

Metcon (Time)

21-15-9

OHS 115/85

12-9-6

Cals on Assault Bike

9-6-3

Bar Muscle Ups
Teen Weight – 85/55

Time cap – 12 min

Mobility

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

then

Accumulate 2 min of each:

pigeon pose

seated side straddle stretch

box shoulder stretch

6 Oct ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

8 half kneeling KB clean/press

50 ft walking kick to handstand

8 PVC strict press

50 ft bear crawl

Metcon

Metcon (AMRAP – Reps)

14 min amrap

Hollow Rocks

Clean & Jerk 50% 1RM

HSPU
In teams of 3 complete each exercise starting at 2 reps and increasing by 2 reps each round for 14 min

2-4-6-8-10….

Mobility

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

Then

Accumulate 2 min of each:

Box shoulder stretch

Pigeon pose

Twisted cross

5 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

30 sec singles

50 ft bearcrawl

50 ft reverse bear crawl

8 scapula pullups

Gymnastics

3 Sets

8 Unbroken Chest 2 Bar Pull Ups

Max Effort Handstand Walk

5 Unbroken Bar Muscle Ups

Max Effort L-Sit Hold

Rest 90 seconds between sets

Chest-To-Bar Pull-ups

Handstand Walk

Bar Muscle-ups

L-Sit

Metcon

Metcon (AMRAP – Reps)

7 min AMRAP

15 DB Snatches 50/35 Teens: 35/25

30 Double Unders

Mobility

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

then

Accumulate 2 min of each:

Supine twist pose

Twisted cross w/ palm up

Hip flexor stretch

4 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 Minute AMRAP:

50 ft Quadruped Crawl

8 Single Skater Squat (per side)

8 KB Kang Squat

Weightlifting

Back Squat – 10 min to Build to 2RM for the day

then

2-2 @ 95% of 2RM

Back Squat (2RM)

Back Squat (2-2)

Metcon

Metcon (Time)

1200m Row

100/80 Cals on Assault Bike
20 min timecap

Mobility

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

then

Accumulate 2 min of each:

Pigeon pose

Seated side straddle stretch

Box shoulder stretch

3 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 Minute AMRAP:

1 minute Hip Hinge w/ KB

8 Single Leg Glute Airplanes (per side)

8 Loaded 90/90 Hip Switch

8 KB Sots Press @ light load

Weightlifting

Every 90 seconds x 10 sets:

Clean and Jerk x 1 rep, start @ 65% and increase each set

Clean and Jerk

Metcon

Metcon (Time)

3 Rounds:

15 Cals on Rower

12 DB Power Clean and Jerks 50/35 Teens: 35/25

6 Muscle Ups

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

1 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 Minute AMRAP @ warm up pace

8 Single Leg Box Step Up w/ Leg Lift (per side)

8 Banded Wall Slides

8 Press from Squat w DB (per side)

Metcon

3 Min AMRAP:

12 Wallballs 20/14

9 Toes 2 Bar

6 Ring Dips

rest 2 Minutes, then move to Metcon 2

Metcon 2

3 Min AMRAP:

12 Cals on Rower

9 Thrusters 95/65 Teens: 65/45

6 Bar Facing Burpees

rest 2 Minutes, then move to Metcon 3

Metcon 3

3 Min AMRAP:

12 Cals on AB

9 Box Jump Overs 30/24

6 Deadlifts 225/155 Teens: 155/125

rest 2 Minutes, then move to Metcon 4

Metcon 4

3 Min AMRAP:

12 Power Cleans 135/95 Teens: 95/65

9 S.T.O 135/95 Teens: 95/65

6 OHS 135/95 Teens: 95/65

Metcon (AMRAP – Reps)

3 Min AMRAP:

12 Wallballs 20/14

9 Toes 2 Bar

6 Ring Dips

rest 2 Minutes, then move to Metcon 2

Metcon (AMRAP – Reps)

Metcon 2

3 Min AMRAP:

12 Cals on Rower

9 Thrusters 95/65 Teens: 65/45

6 Bar Facing Burpees

rest 2 Minutes, then move to Metcon 3

Metcon (AMRAP – Reps)

Metcon 3

3 Min AMRAP:

12 Cals on AB

9 Box Jump Overs 30/24

6 Deadlifts 225/155 Teens: 155/125

rest 2 Minutes, then move to Metcon 4

Metcon (AMRAP – Reps)

Metcon 4

3 Min AMRAP:

12 Power Cleans 135/95 Teens: 95/65

9 S.T.O 135/95 Teens: 95/65

6 OHS 135/95 Teens: 95/65

Mobility

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

then

Accumulate 2 min of each:

Supine twist pose

Twisted cross w/ palm up

Hip flexor stretch