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=”July 15, 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″]

Warm Up/Skill:

Rowing + Wall Facing Squats

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STRENGTH:

A. Dead Lift

4 X 3+1 (Increase from last week or use 70-75%

3 Deadlift to knee + pause for :02 plus 1 deadlift

B. Optional: Strict HSPU EMOM to be done before or after class or between DL sets.

(1 strict HSPU to max depth every minute on the minute for 10 minutes)

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METCON:

AMRAP 7

Complete as many rounds and reps as possible in 7 minutes of:

7 Toes to Bar

14 Wall Ball Shots

Rest, 3:00 then…

Complete as many rounds and reps as possible in 7 minutes of:

7:00 AMRAP:

25 Double Unders

5 Bar Muscle Ups (sub 5 plank to 1 arm DB row)

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ACCESSORY:

3 Rounds. Rest as needed. For endurance, not time.

Turkish Get-Ups x 1 rep each arm

Pistol squat x 8 reps (sub goblet squat)

Kettlebell Swings x 15 reps

V-Ups x 15 reps (Or 15 sec L-sit)

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*Optional CrossFit Endurance Workout*

20 Minutes at a manageable pace on the Assault Bike[/vc_column_text][/vc_column][/vc_row]