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07/02/2019

1
Jul

07/02/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

8 Groiners W/Thoracic Twist

8 Plate Overhead Lunges/Leg

10 Banded Good Mornings

Weightlifting

Tempo Front Squat (4×3)

*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:

5 Hang Snatch 135/95

10 Overhead Squats 135/95

400m Run

14 Minute Time Cap