CrossFit Preferred

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Tuesday: 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 5, 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″]

Warmup/Skill:

9  Minute EMOM

1- 4-6 HSPU (Strict or Negatives)

2-12 Toes to Bar

3-30 Double Unders (unbroken) (Add 10 Barbell Overhead Squats if you go unbroken, if you trip, start your count over)

(*If all/some of the these skills are new for you, spend 9 minutes working on 1 skill)

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STRENGTH:

Back Squat

6X3 tempo Back Squats.  :04x:02x:01 (increase load from last week)

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METCON:

“Grace”

30 Clean and Jerks for time (135/95)

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ACCESSORY:

800-1600 Meter Run[/vc_column_text][vc_column_text delay=”0″]

*CrossFit Endurance Workout*

Run 3 Miles at a easy to moderate pace[/vc_column_text][/vc_column][/vc_row]