CrossFit Preferred

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”CrossFit Preferred News March 14th-19th, 2016 ” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”March 14th, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]It’s been another great week at CFP! We had several members get their first Muscle Up in their 16.3 Open Workout.  Congratulations to Andrew Lucero, Nick McLean and Allie Deely. We know everyone is giving it their all in these workouts and seeing the results that high intensity training provides!

 

Please don’t forget to submit your 16.3 score by 5 PM tomorrow.  This is an hour earlier than previous weeks because of the time change.

 

There are only 2 weeks left of the CrossFIt Open so many of you may be wondering what is next. For those of you who are loving the competition that the open brings we want to make you aware of a couple CrossFit Competitions coming up. April 2nd there is a competition called Operation Charlie Mike by Wodforsaken which is a great competition that brings adaptive athletes together with other Crossfit Athletes in a great competition! It is at CrossFit Forever Strong in Chandler. If you put in the code: ocm20 you will receive $20 off your registration! On April 9th the 2016 Spring Fling Competition will be held at Power in Motion in Scottsdale. It would be so great to have several teams from our gym compete at either of these events. Lets continue to push the intensity this week as we face each of the WOD’s this week and especially 16.4! Here are the workouts for this week.

March 13th – March 19th 

MONDAY

(We have options here due to the 16.3 testing and retesting.)

WEIGHTLIFTING

Snatch

3×1 at 80%

5×1 at 85%

3×1 at 80%

Front Squat

Work to your heaviest single 3 second pause front squat.  Reduce the weight by 10% and do 8 more reps in as few sets as possible.

METCON 

3 RFT:

15 OHS (or Front Squat)

30 Wall Balls, 20/14

60 Double unders

TUESDAY

WEIGHTLIFITNG

Clean and Jerk

EMOMx6: 1 CJ at 75-80%*

*do not exceed these numbers today.

METCON

5 RFT:

4 Deficit Kipping HSPU – you choose the height

6 pistol squats each leg

8 Pullups

REST ..

Then 3 X 200 meter sprints

*CrossFit Preferred Endurance Group*

3 Miles at a moderate pace

WEDNESDAY

WEIGHTLIFTING

3×2 Clean pulls

Metcon

5 Rounds of:

:40 of  Push Jerks, 135/95

:20 rest

:40 of Burpee Box Jumps, 24/20

:20 rest

:40 Deadlifts, 225/155

:20 rest

:40 of calorie row

THURSDAY

WEIGHTLIFTING 

Athlete Choice

METCON (active recovery)

2 rounds for time of:

200 meter run

20 KB Swings

20 jump Squats

20 jump lunges

400 meter run

40 KB

40 air squats

40 walking lunges

*CrossFit Preferred Endurance Group* – Meet at Highland High School at 5:30am or run from the gym to the track at 5:15am 

TRACK WORKOUT

800 meter warm-up

5 x 800

Keep the same pace for all rounds. Rest is equal to 800 pace

FRIDAY

16.4 Open WOD to be announced

SATURDAY

Metcon

SPELL YOUR FULL NAME WOD

A.     50 Double unders

B.    40 crunches

C.    35 squats

D.    15 push ups

E.    1 minute wall sit

F.    3 wall walks

G.    1 minute plank

H.    1 minute hand stand

I.    50 double unders

J.    15 V ups

K.    10 plyo pushups

L.    2 minute wall sit

M.    20 burpees

N.    25 burpees

O.    40 double unders

P.    20 DB snatch

Q.    30 sit ups

R.    10 burpees

S.    20 plate ground to OH

T.    20 Squats

U.    30 double unders

V.    3 minute wall sit

W.    20 burpees

X.    60 jumping jacks

Y.    10 GHD sit ups

Z.    20 pushups

REPEAT WITH OTHER PEOPLES NAMES IN THE ROOM

*CrossFit Preferred Endurance Group*

Workout to be announced[/vc_column_text][vc_column_text delay=”0″]

CrossFit Open:

Please make sure to submit your scores for 16.3 by 5:00PM March 14th, 2016. The time has changed because of Daylight Savings Time.[/vc_column_text][vc_wtr_button url=”url:https%3A%2F%2Fgames.crossfit.com%2Fcf%2Flogin%3FreturnTo%3D%252Fregister-athlete%26flow%3Dgames||target:%20_blank” label=”Submit Scores Here” align=”left” color=”c_yellow” margin_left=”0″ margin_right=”0″ margin_top=”0″ margin_bottom=”0″ delay=”0″][vc_empty_space][/vc_column][/vc_row]