26 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

6 bottom up KB press (per side)

6 OH KB split squats (per side)

50 ft bear crawl

then

Burgener warmup as a group

Weightlifting

Every 2 min for 6 sets

2 Snatch Pull + 1 Hi-Hang Snatch + 1 Snatch

Build each set

Snatch Pull

High-Hang Snatch

Snatch

Metcon

Metcon (Time)

25 Bar facing Burpees

15 power cleans 135/95 Teens 95/65

20 Bar facing burpees

12 power cleans 155/105 Teens: 105/75

15 Bar facing burpees

9 power cleans 185/135 Teens: 135/95

10 Bar facing burpees

6 power cleans 205/155 Teens: 155/105

5 Bar facing burpees

3 power cleans 225/185 Teens: 185/135
17 min time cap

Mobility

1 round

10 cossack squats

25ft Lizard walk

10 single leg hip airplanes

25 ft crab walk

then

Accumulate 2 min of each:

Seated Forward Fold

Thread the Needle

Supine Twist

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