20 Dec ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of:

10 Reverse Lunges in place (alternating, total)

5 DB Front Squats

10 RDLs w. bar

10 Bird-dogs, 5 each side.

Then,

Review Clean Technique

Review + Warm-up Box Squats

Weightlifting

Wide Stance Box Squat:

7 min EMOM

3 Wide Stance Box Squats @ 70% 3RM

Once you are finished, begin setting up for the metcon

Wide Stance Box Squat

Metcon

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

Accessory

Single Leg DB RDLs w. support:

4 x 6-10 each. Rest 60s.

Single Leg Romanian Deadlift

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