CrossFit Preferred

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Wednesday: 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 31, 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″]WARM UP

(10min) Review Clean and Jerk with an empty Barbell as a group

* Including Power and Squat Clean + Push Jerk and Split Jerk.[/vc_column_text][vc_column_text delay=”0″]STRENGTH

Clean and Jerk *Rest up to 3 minutes

Fitness 3-3-3-3-3

RX 3×1 85%[/vc_column_text][vc_column_text delay=”0″]METCON

3 RFT

400m Run

24 Dumbbell Deadlifts (55/35lbs)

12 Toes to Bar

3 Rounds[/vc_column_text][vc_column_text delay=”0″]ACCESSORY

Shoulder Mobility[/vc_column_text][vc_column_text delay=”0″]COMPETITORS

Goat work: Pick a weakness and attack it![/vc_column_text][vc_column_text delay=”0″]*CrossFit Endurance*

– 800 Meter Warm Up

– 25 Burpees

– Active Stretching

– 1 Mile as fast as possible

– 800 Meters Easy

– 800 Meters Fast

– 400 Meters Easy

– 400 Meters Fast

– 1 Mile Cool Down[/vc_column_text][/vc_column][/vc_row]