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=”September 14, 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

With a light plate (15/10lbs), as a group:

20 Fast Feet  (alternate taps on plate)

20 Lateral Fast Feet (both sides)

20 Two footed Fast Jumps

20 Two footed Lateral Jumps across the plate

10 Steering Wheels

10 Plate G2OH

10 Walk across the plate — start in a plank position on one side and walk up and over the plate to the other side. Feet stay planted.

10 Lying Overhead Plate Reach

10 Wall Slides

2x:30 Pigeon Poses[/vc_column_text][vc_column_text delay=”0″]STRENGTH

Power Clean

2-2-2-2-2-2

NOTE: Build to a heavy double across the 6 working sets. Should not be “touch and go.”

(Optional: Deadlift 2-2-2-2-2-2)[/vc_column_text][vc_column_text delay=”0″]METCON

30 KB Swing (RX: 53/35)

10 Step Ups + 8 Box Jumps (24/20″) (30/24″)

AMRAP 12min

Do Beyond Rx’d programming for the day.[/vc_column_text][vc_column_text delay=”0″]COMPETITOR

Pull-up complex

5 strict, 5 kipping, 5 chest to bar, 5 bar muscle ups

-as few breaks as possible. 2-3 Rounds[/vc_column_text][vc_column_text delay=”0″]

*CROSSFIT ENDURANCE WORKOUT* MEET AT HIGHLAND HIGH SCHOOL TRACK AT 5:30AM

WARMUP

• Run 400 Easy
• Running Drills and Stretch 10 Minutes

TRACK WORKOUT

• 2 x 200 (45 Second Rest)
• 4 x 400 (Partner Run – 1 Rests while other runs)
• 1 x 800 (Partner Run – 1 Rests while other runs)
• 4 x 400 (Partner Run – 1 Rests while other runs)
• 2 x 200 (45 Second Rest)

COOLDOWN

• Run 400 Cool Down Easy Pace

[/vc_column_text][/vc_column][/vc_row]