9 Nov ’18

Priority Crossfit – CrossFit

Weightlifting

Deadlift – Build to 5RM for the day

Then

5 sets x 3 reps @ 90% of 5RM from today

Rest 2-3 mintues

Warm-up

Warm-up (No Measure)

8 min amrap

5 OH walking lunges w/ DB (per side)

5 kip swings (focus on lat engagement)

5 muscle cleans w/empty barbell

5 strict presses

Deadlift (5RM)

Deadlift (3-3-3-3-3)

90% 5RM

Metcon

On Running Clock

For Time:

21-15-9

Toes 2 Bar

S.T.O 115/85 Teens: 85/65

At the 5 min mark, begin Metcon 2 regardless if you’re done or not

Metcon 2

3 min amrap

Power clean and jerk 165/115 Teens: 115/85

Metcon (Time)

21-15-9

Toes 2 Bar

S.T.O 115/85 Teens: 85/65

Metcon (AMRAP – Reps)

3 min amrap

Power clean and jerk 165/115 Teens: 115/85

Mobility

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

Then

Accumulate 2 min of each:

Cobra pose

Thread the needle pose

Reclilned twist pose

Leave a Reply

Your email address will not be published. Required fields are marked *