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06/18/2019

17
Jun

06/18/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

8 Partial Burpees

5 Cossack Lunges/Leg

30s Couch Stretch/Leg

Weightlifting

Tempo Front Squat (5×3)

*Perform with 5-10lbs+ heavier then the last previous weight completed at 2 weeks ago.

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)

3 RFT:

7 Clusters 135/95

12 Burpee Bar-Hops

400m Run