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06/05/2019

4
Jun

06/05/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

6 Cossack Lunge/Side

5 Broad Jumps

10 Active Hollow Hang Pull Down

Weightlifting

Tempo Front Squat (5×3)

Perform each rep with a 3s descent and a 3s pause in the hole.

Use this time to strengthen the core, and focus on positioning. Limit any use of belts.

Maintain the same weight across all sets.

Rest 2:30 between sets.

Metcon

Metcon (Time)

5 RFT:

20 Hang Dumbbell Clean and Jerk 50/35

15 Pull Ups
16 Minute Time Cap