10 Dec ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

6 min AMRAP w/ empty barbell and band

6 Romanian Deadlifts

6 Muscle Cleans

6 Thrusters

6 X-Band Walks left/right

6 Banded good mornings

then

Power Clean Review as a group

Weightlifting

1. Power Clean – 1RM.

Take 8-10 sets and build to a new 1RM.

Rest as needed between sets

2. Power Clean + Thruster

Build to metcon weight in sets of 2+2

Once you hit your 1RM clean, begin building to metcon weight.

Power Clean (1RM)

Rest as needed between sets

Metcon

Barn Burner (Time)

“Barn Burner”

For time:

40 Power Cleans 115, 85 Teens: 85/55

30 Thrusters
10:00 Time Cap

Scaling Options:

L3: 95, 65

L2: 75, 55

L1: 75, 55 25 Reps of each

Accessory

Banded Russian KB Swings

30-30-30

Rest 1 min between sets

Banded Russian KB Swings

Leave a Reply

Your email address will not be published.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