Saturday August 6th, 2016
[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Saturday: 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=”August 6, 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″]
OPTIONAL STRENGTH:
Front Squat
5-5-5-2-2-2-1-1-1×3
AK (Blocks) Squat clean + Push Press
3+3 3+3 2+2 2+2 1+1 1+1 1+1
Box Jumps Max Height 6X3
DB Side Bends 4X15
ISO Hypers 4X :90 body weight
*If you opt for weightlifting today, do one round AFAP of metcon.
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METCON:
Spend 3 minutes at ea. station for 3 rounds. (36 minutes) for times. Rest the time you don’t use.
Station 1 – 50/35 Calories of Assault Bike/Row
Station 2 – 50 Double-Unders + 20/15 Push-Ups
Station 3 – Run 400 Meters
Station 4 – 20 Toes to Bar + 20 Push Presses (95/65 lbs)
Cool Down: 800 Meters
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WARM UP:
Run 800 Meters[/vc_column_text][vc_column_text delay=”0″]
*CrossFit Endurance Workout*
See Facebook CrossFit Preferred Endurance Group[/vc_column_text][/vc_column][/vc_row]
2016 09 08