CFT – CROSSFIT
3 Rounds Not For Time:
6 Lateral Box Step-Ups/Leg
10 Beat Swings
8 Groiners W/Thoracic Twist/Leg
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 (3 Rounds for time)
6 Hang Power Clean & Jerks 155/105
24 Pull Ups
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.