CrossFit Preferred

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Week 3 of the CrossFit Open! ” 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=”March 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″]Week two of the CrossFit Open has been awesome! We are excited for week 3!  Great job to all those that are giving it their all and pushing themselves to the limit.  We ask that if you would like to retest before the deadline Monday night at 6 pm to please let the coaches know in advance so we can have enough judges to cover everyone. You can call or text (480) 268-9307 and let us know what time you are planning on testing or retesting.  Don’t forget to submit your scores before 6 pm Monday night. We will be meeting again this Thursday night at 6 pm at CrossFit Preferred for the 16.3 open workout announcement.  Please come and compete or support those doing the workout.

MONDAY

STRENGTH

High Hang Clean + Clean

Every 90 seconds for 15 minutes (10 sets):

Please drop the weight after the high hang clean, then reset and clean.

METCON

For time:

Run/Row 400 Meters

40 Kettlebell Swings (32/24kg)

15 Handstand Push-Ups

100 Double-Unders

15 Handstand Push-Ups

40 Kettlebell Swings (32/24kg)

Run/Row 400 Meters

ACCESSORY:

800 Meter Sand Bag Carry

TUESDAY

 STRENGTH

Back Squat

*Set 1 – 3 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

Rest 2-3 minutes between sets.

METCON:

Complete as many rounds and reps as possible in 8 minutes of:

3 Muscle ups (6 c2b/ 9 pull-ups)

9 Deadlifts (225/155 lbs)

6 Box Jumps

ACCESSORY

5X8 Barbell bent over row

CrossFit Endurance

3 miles at a moderate pace

WEDNESDAY

STRENGTH

Split Jerk

*Set 1 – 3 reps @ 60%

*Set 2 – 2 reps @ 70%

*Set 3 – 2 reps @ 80%

*Sets 4-8 – 1 rep @ 90+%

Rest as needed

METCON

4 Rounds for time of

20 Wall Ball Shots (30/20 lbs)

5 Shoulder to OH 135/95 (RX+ 185/125)

Then…

4 Rounds for time of

20 Air squats

5 Snatches 95/65 (RX+ 155/105)

THURSDAY

STRENGTH

Athletes choice

ACTIVE RECOVERY

4 Rounds of:

400 Meter run

10 DB Bicep Curls

40 Sit Ups

10 DB Walking Lunges (35/25)

40 Russian Twists (plate)

10 DB Front Squats

*CrossFit Endurance* Meet at Highland High School Track at 5:30am

Bleacher warm-up/technique

4 x 400 Meter Sprints

4 x 200 Meter Sprints

4 x 100 Meter Sprints

FRIDAY 

16.3 TO BE ANNOUNCED

See games.crossfit.com for new workout.

SATURDAY 

Deck of Cards[/vc_column_text][vc_column_text delay=”0″]

CrossFit Open:

Please make sure that you submit your scores to games.crossfit.com by 6:00PM Monday March 7, 2016 [/vc_column_text][vc_wtr_button url=”url:https%3A%2F%2Fgames.crossfit.com%2Fcf%2Flogin%3FreturnTo%3D%252Fregister-athlete%26flow%3Dgames||target:%20_blank” label=”Submit Here” align=”left” color=”c_yellow” margin_left=”0″ margin_right=”0″ margin_top=”0″ margin_bottom=”0″ delay=”0″][vc_empty_space][/vc_column][/vc_row]