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=”February 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″]

SKILL & STRENGTH:

SKILL

Snatch technique and warmup

STRENGTH

Snatch 3×3 @65-70%

6×2 @75-88%

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METCON:

“Open Chipper”

For time:

RX+

Buy-in: 50 Wall balls 20/14#

10 Ring MUs

15 C2B Pull-ups 

20 Pull-ups

10 Snatch 135/95#

15 Power cleans

20 Front squats

Cash-out: 100 Double-unders

RX

Buy-in: 50 Wall balls 20/14#

10 C2B Pull-ups 

15 Pull-ups

20 KB

10 Snatch 95/65#

15 Power cleans

20 Front squats

Cash-out: 100 Double-unders/250 singles

SCALED

Discuss with coach

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*CrossFit Endurance Workout*

Run 10 x 200 Meters

Recover 90 Seconds between intervals

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