CrossFit Preferred

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Friday: 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=”FEBRUARY 19, 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:

Cleans

A. Build to 90% then

B. Cycling – 2×10 power @ 70-75%, quick reset between each rep or maintain grip if able. Focus on full extension + elbows through @ the top.[/vc_column_text][vc_column_text delay=”0″]

METCON:

“ZEMBIEC” Hero WOD

5 rounds for time of:

11 Back Squats 185/125# (from the ground if able)

7 Strict Burpee Pull Ups (push-up + strict pull-up)

400 Meter Run[/vc_column_text][vc_column_text delay=”0″]

*CrossFit Endurance Workout* – Meet at the gym at 5:00am

Run

10 Mile Tempo (Warm Up 2 Miles, Run Fast 1 Mile, Run Easy 1 Mile, Run Fast 1 Mile, Run Easy 1 Mile, Run Fast 2 Miles, Recover 2 Miles)

The Goal of Tempo Running is not to run your fastest but to run faster than your normal pace.[/vc_column_text][/vc_column][/vc_row]