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09/23/2019

22
Sep

09/23/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For time:

1 Minute Bike

8 Single-Arm Dumbbell High-Pulls/Arm

8 Groiners W/Twist/Side

Weightlifting

Push Press (1×1)

Take 15 minutes to establish a heavy Push Press for the day.

Metcon

Metcon (4 Rounds for time)

Every 4:00 Minutes For 16:00 Minutes (4 Sets):

18 Box Jump-Overs 24/20

15 Sumo Deadlift High-Pulls 115/85

12 Power Snatch 115/85
Over the course of the next couple of weeks, our programming’s focus will take a shift towards higher intensity. We want to move fast, and cycle weight quicker. That being said, modifying the weight in order to hold onto it longer is always a plus. Aim to complete today’s rounds in under 3:30 to provide a some rest transitioning into your next set.