This week we begin our third quarter of programming for the year. If you are new to Precision CrossFit, now is a good time to get on board for a solid 3 month cycle, emphasizing CrossFit Games Open preparation by focusing on movement efficiency and capacity. Building on our second quarter programming, strength-building will still be a focus; however, muscular endurance will take priority over max strength development. You will begin to see a lot more EMOM’s and AMRAP’s in an effort to work one’s physical and mental thresholds. I am looking forward to this cycle and to seeing everyone’s continued improvement!
Fitness-Strength-Community
WARM UP:
3 Rounds
30 Double Unders
10 Air Squats
10 Push Ups
10 Good Mornings
Then:
Hip Mobility
SKILL:
EMOM 6
ODD: 7 T2B
EVEN: 40 Ft. Bar O.H. Walk (Clean Grip)
LIFT:
Paused Front Squat
5 @ 60%
3 x 5 @ 65%
*Pause for 3 Sec. at the bottom and for 2 Sec. at the top.
WOD:
“MY LEGS”
AMRAP 8
15 Wall Ball (30/16) (20/14) (16/10) (14/6)
15 Box Jumps (24) (20) (12)
POST WOD:
Mobilize & Stretch
