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If you're curious about what Priority CrossFit can do for you check out our Before & After section to see how Priority CrossFit has changed the lives of people in YOUR community. If you're interested in joining us our Pricing is available online. If you'd like to learn more about our Coaches and more About Us, that's available too!

If you're already a part of Priority CrossFit you're probably looking for today's WOD, just use the tool below to see today's and this weeks WODs. 

 

WOD

CF OPEN WOD 15.1

SKILL
EMOMx 10
odd mins    10 bench press
even mins  10 TTB

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rest or makeup day

ROW 3x 1000m with 1 to 1 rest ratios

pistols

HSPU

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SKILL
work up to a heavy (not max) complex of: Power Clean + Hang Squat Clean + Squat Clean
then once you find failure weight.....
EMOMx7: 5 TnG Power Cleans 225/155 or 70%1RM

WOD
7 RFT:
 7 Box Jumps, 30/24″
 150′ sprint  (down and back 3 times length of rig)
 7 KBS, 2-pood/1.5-pood
 150′ Sprint
 Rest 2 minutes between rounds

CORE
3 sets of 15 hip extensions and 10 GHD situps

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WOD #1 / warmup (10 min cap)
5 RFT:
 10 Burpees
 35 Double unders

SKILL
EMOM x 7mins
Snatch Grip Push Press + Snatch Balance + OHS – you choose the weight.

WOD #2
AMRAP 12 of:
 30 Calorie Row
 15 OHS 115/80

CORE
50 Russian twists (over and back =1)

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WOD
“Bergeron Beep Test”
EMOM for as long as possible…
 7 Thrusters, 75/55
 7 Pull ups
 7 Burpees

if you cannot complete at least 9rd then complete this as a 15min AMRAP
Benchmarks Average Scores
 Super Elite/Specialists: 20+
 Games Level Athletes: 18+
 Regional Level Athletes: 13+
 Open Level Athletes: 9+

SKILL
6x3 DeadLift

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Links

WHATS YOUR PRIORITY?

http://vimeo.com/74537904 

 

 

CrossFit Journal: The Performance-Based Lifestyle Resource