Friday, 26 September 2014

STRENGTH:

4 x 3 Front Squat @ 60% of 1RM

 

STRENGTH & CONDITIONING WOD:

3 Rounds, 1 minute per station:

OHS 95/65#

Double Unders

Pull ups

Burpees

V sit ups

KB SDL 32/24KG

REST

Post results to comments.

 

ENDURANCE WOD: (From CrossFit Endurance)

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 3 x (:90s, :60s, :30s), Recover :30s after each interval

Bike (THU): 3 x (:90s, :60s, :30s), Recover :30s after each interval

Run (THU): 3 x (:90s, :60s, :30s), Recover :30s after each interval

Row (THU): 3 x (:90s, :60s, :30s), Recover :30s after each interval

Ruck (THU): 3 x (:90s, :60s, :30s), Recover :30s after each interval, 50# Ruck/Boots/Utes

Post sport, times, and total number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (THU): 3 x (:90s, :60s, :30s), Recover :30s after each interval

Bike (FRI): 3 x (:90s, :60s, :30s), Recover :30s after each interval

Run (SAT or TT): 3 x (:90s, :60s, :30s), Recover :30s after each interval