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 22, 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:

Dynamic Stretching+800 Meter Run

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STRENGTH:

A. Dead Lift

Every 3 minutes, for 18 minutes (6 sets):

Deadlift x 3 reps

*Set 1 – 3 reps @ 70-75%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 3 reps @ 80-85%

*Set 4 – 2 reps @ 85-90%

*Set 5 – 3 reps @ 80-85%

*Set 6 – 3 reps @ 80-85%

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METCON:

Partner WOD.

The person working Wall Balls is the time keeper and partner #2 must AMRAP until they are finished. Once the wall ball wod is complete both partners can rest for 3 minutes before trading places.

Three rounds for time of:

5 Bar Muscle-Ups or 10 Strict pull-Ups

20 Wall Ball Shots (20/14 lbs)

3 minutes Rest/Transition

Complete as many rounds and reps as possible of:

40 Double Unders

3 Hang Squat Cleans (135/95) (RX + 185/135)

Rest, then…

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ACCESSORY:

4X10 Bi’s and Tri’s

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*Optional CrossFit Endurance Workout*

• 3 Mile Run

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