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=”JANUARY 25, 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:

Take 15-20 minutes to build to a heavy clean.[/vc_column_text][vc_column_text delay=”0″]

METCON:

Every minute, on the minute, for 15 minutes:
Minute 1 – 5 Power Cleans @ 65-75% of today’s 1RM
Minute 2 – 200 Meter Run
Minute 3 –  20 Dips
(modify ring dips to number that can be performed in 45 seconds or less)[/vc_column_text][vc_column_text delay=”0″]

ACCESSORY:

Every minute, on the minute, for 15 minutes:
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm[/vc_column_text][vc_column_text delay=”0″]

*CrossFit Endurance Workout*

2 x 400 Meters,
6 x 200 Meters
2 x 400 Meters
Recover 60 Seconds between 200’s and 90 Seconds between 400’s[/vc_column_text][/vc_column][/vc_row]