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06/25/2019

24
Jun

06/25/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

6 Lateral Box Step-Ups/Leg

10 Beat Swings

8 Groiners W/Thoracic Twist/Leg

Weightlifting

Tempo Back Squat (4×3)

Perform 4 sets of 3 back squats with a 3s descent each rep. Stay strict with the tempo.

Maintain or increase weight throughout sets. Aim to increase weight from two weeks ago.

Note the heaviest weight and the amount of sets you performed it with.

Rest 2:30 Between Sets.

Metcon

Metcon (3 Rounds for time)

3 Sets:

6 Hang Power Clean & Jerks 155/105

400m Run

24 Pull Ups

Rest 3:00

6:00 Time Cap Per Round.
Modify weights and pull up in order to keep maintain stimulus and intensity. Keep intervals under 6:00 at most.

Note times for each interval.