Blog Search

6/23/17

By: 0

CrossFit Preferred – CrossFit

Weightlifting

Front Squat (1×1)

M x 10 (5 Rounds):

Odd Minutes – 3 Front Squats @ 60% of 1RM Front Squat

Even Minutes – 6 Back Squats @ 60% of 1RM Front Squat

Metcon

Metcon (Time)

“BELLS AND WHISTLES”

21 Dumbbell Hang Squat Cleans (50’s/35’s)

21 Kipping Handstand Pushups

600 Meter Run (*weather permitting)

15 Dumbbell Hang Squat Cleans (50’s/35’s)

15 Kipping Handstand Pushups

600 Meter Run

9 Dumbbell Hang Squat Cleans (50’s/35’s)

9 Kipping Handstand Pushups

600 Meter Run

6/21/17

By: 0

CrossFit Preferred – CrossFit

Weightlifting

Hang Power Clean (1×1)

Metcon

Metcon (AMRAP – Reps)

“BEHIND BARS”

“Behind Bars” Part #1

In a 4:00 Window:

400 Meter Run, 15 Barbell-Facing Burpees, Max Power Cleans (95/65) (115/75) (135/95)

REST 4:00

“Behind Bars” Part #2

In a 4:00 Window:

400 Meter Run, 10 Barbell-Facing Burpees, Max Power Cleans (115/75) (135/95) (155/105)

REST 4:00

“Behind Bars” Part #3

In a 4:00 Window:

400 Meter Run, 5 Barbell-Facing Burpees, Max Power Cleans (AHAP) (155/105) (185/125)

Each part is scored separately, with the recorded portion being the total amount of power cleans completed inside the window.

6/19/17

By: 0

CrossFit Preferred – CrossFit

Weightlifting

Back Squat (5, 4, 3)

Metcon

Metcon (Time)

7 Rounds:

10 Front rack reverse Lunges, 5 each leg (95/65)

10 Power Cleans

20 Lateral Hops over Bar (1 Jump = 1 Rep)

200 m run/row

Rest 1:00 Between Rounds. Record total time (including rounds 1-6 rest periods).

6/16/17

By: 0

CrossFit Preferred – CrossFit

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Metcon

Metcon (Weight)

STAMINA SQUAT

OTM x 12 (4 Rounds):

Minute 1 – 4 Front Squats @ 60% of 1RM Front Squat

Minute 2 – 8 Back Squats @ 60% of 1RM Front Squat

Minute 3 – Rest

First week of OTM squatting. Progressions will flow to build our ability to cycle moderate to heavy loading. Next week, we remove the minute of rest.

6/15/17

By: 0

CrossFit Preferred – CrossFit

Metcon

Metcon (Time)

200 (RX)

300 RX+

meters walking lunges

Metcon

Metcon (Time)

200 Meter Run + 3/2 muscle ups (sub dips x 3)

200 Meter Run + 5/3 muscle ups

200 Meter Run + 7/5 muscle ups

– Rest 2:00 –

200 Meter Run + 7/5 muscle ups

200 Meter Run + 5/3 of muscle ups

200 Meter Run + 3/2 of muscle ups

Metcon

Metcon (Weight)

weighted plank

3 x :60 on :60 off

7/14/17

By: 0

CrossFit Preferred – CrossFit

Weightlifting

Deadlift (8×3)

Metcon

Metcon (Time)

“ZAGATO”

21 – 15 – 9:

Deadlifts (135/95)

Push Jerks (135/95)

Barbell-Facing Burpees

Metcon

Metcon (AMRAP – Reps)

Alternating OTM x 12:

A) 10 Pushups + 15 DB Floor Presses

B) Max Double-Unders in 40 seconds

Choose a dumbbell weight that is light and fast. Key here is to move through these 14 floor presses at the rapid rate. There should not be a need to pause at any time. We are purposely coupling a shoulder intensive first minute with double-unders to challenge our technique.

6/13/17

By: 0

CrossFit Preferred – CrossFit

Weightlifting

Back Squat (1×15)

Gymnastics

Pull-ups (1 max set – strict)

Gymnastics

Handstand Push-ups (1 max set)

Metcon

Metcon (3 Rounds for reps)

“HANG TOUGH”

“Hang Tough” Part #1

AMRAP 4:

27 Hang Power Cleans (115/80)

27 Wallballs (20/14)

27 Calorie Row

Rest 4:00

“Hang Tough” Part #2

AMRAP 4:

21 Hang Power Cleans (115/80)

21 Wallballs (20/14)

21 Calorie Row

Rest 4:00

“Hang Tough” Part #3

AMRAP 4:

15 Hang Power Cleans (115/80)

15 Wallballs (20/14)

15 Calorie Row

Each portion is scored separately as rounds + repetitions. During the rest intervals, make note of your score, and enter each individually.