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=”September 13, 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

400m

Grapevine Drill

Up and Over the Fence

Butt Kickers

High Fast Knees

200m – bit faster than the 400m

Agility Ladder Drills: Linear (straight) Drills such as two feet in box, single feet in box, one foot hops.

Run 100m – bit faster than the 200m

Agility Ladder Drills: Lateral (sideways) Drills. Facing sideways do single feet in and out of the boxes.

Then perform Change of Direction Drills, such as move across one side, then back to the other side through the box.[/vc_column_text][vc_column_text delay=”0″]STRENGTH

RX: Build to a heavy single squat snatch + OHS (RX+ snatch balance) (20 min max)

FITNESS: Use a moderate weight for the following complex 1+1×3 power snatch + OHS

Take a set every 2-3 minutes[/vc_column_text][vc_column_text delay=”0″]METCON

3 Rounds.

2min Row for Cals

2min Squat Snatch (Power) (RX: 135/85lbs) (RX+155/105lbs)

2min Shuttle Runs[/vc_column_text][vc_column_text delay=”0″]ACCESSORY

KB Drills (1 min of each)

KB Sit-Ups

KB Bridge Ups

KB Windmill

KB Trunk Twist

KB Up And Overs

KB Pass Throughs[/vc_column_text][vc_column_text delay=”0″]COMPETITORS

4 rounds for time:

500 m row

– Rest 90 seconds –

NOTE: Goal is to hit a consistent pace.[/vc_column_text][/vc_column][/vc_row]