28 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

6 Inch Worms

6 T-Spine Rotation from Side Lying Clam Shell (per/side)

6 Half Kneeling Split Squat with Kettlebell OH (per/side)

Weightlifting

Back Squat

Build to tough 3RM for the day across 5 sets

Rest 2 minutes, after each set.

Then

Back Squat – 4×3 @ 90% of 3RM.

Back Squat (3RM)

Back Squat (3-3-3-3)

90% of 3RM

Barbell Conditioning

Metcon (No Measure)

Every 2 Minutes x 6 sets:

9 Hang Power Clean and Jerks 95/65 Teens: 65/45

9 Front Squats 95/65 Teens: 65/45

9 Push Press 95/65 Teens: 65/45

Mobility

Cool down – 5 min slow spin on bike or rower

then

Accumulate 2 min of each:

Prayer Stretch

Dragon Pose

Downward Dog

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