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=”July 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″]

Warmup/Skill:

Strict Press (We will use warm up time to add in an additional strength today)

5@40%

5@50%

3@60%

3@70%

3+@80%

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STRENGTH:

Split Jerk

5X1 @ 80-85% of last weeks single   

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METCON:

4 Rounds

10 Hand Stand Push Ups

5 Front Squats (155/115)

10 Chest to Bar Pullups

:90 break

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ACCESSORY:

200-400 Sand Bag

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*Optional CrossFit Endurance Workouts*

2000 Meter Row

or

1600 Meter Swim

or

60 Minute Bike[/vc_column_text][/vc_column][/vc_row]