CrossFit Preferred

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Monday: Workout of the Day” 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=”May 9, 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″]

STRENGTH:

A. FRONT SQUAT

Every minute, on the minute, for 5 minutes:

Front Squat (Please have your numbers ready BEFORE class!)

2 reps @ 60%

2 reps @ 65%

2 reps @ 70%

1 rep @ 75%

1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):

Front Squat

  1 rep @ 85%

  1 rep @ 85-90%

  1 rep @ 85-90%

1 rep @ 85-90%

  1 rep @ 85-90%

B. (Optional: 50 KB front rack squat, break as needed)

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METCON:

3 Rounds of:

8 Snatch (95/65 or RX+ 115/75)

10 Strict C2B or strict work (NO KIPPING!)

200 m run/bike/row

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