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=”April 11, 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. Take 15 minutes to build to a heavy bottoms ups front squat

B. Snatch.  Take a set every 2 min.

5X2 Power Snatch @ 70-75%

5×2 2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM

(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

3X1 Halting Snatch Deadlift + 2 Snatch Pulls @ 85-90%

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METCON:

Every minute on the minute for 18 minutes:

Minute 1: 8-10 Alternating Back Rack Reverse Lunges RX @ 135/95 (RX+ @ 185/125)

Minute 2: 8-10 Supinated-Grip Strict Pull-Ups

Minute 3: 20/15 Calorie Row (Sub 200 m run)[/vc_column_text][vc_empty_space][vc_column_text delay=”0″]

CrossFit Endurance:

Run 1 Mile

then

8 x 200 Meters

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