Monday, 29 September 2014

DELOADING WEEK

Strength:

3 sets 4/8 Front Squat/Back Squat @ 70% of 1RM FS

 

Strength & Conditioning WOD:

15 min EMOM

3 Deadlift 225/155#

5 strict HSPU

 

Single Sport Endurance Workout (from CrossFit Endurance)

Choose ONE of the following sports

“Tabata”

Swim (TUE): Repeat :90s on, :60s off until form/pace deteriorates

Bike (TUE): Repeat :90s on, :60s off until form/pace deteriorates

Run (TUE): Repeat :90s on, :60s off until form/pace deteriorates

Row (TUE): Repeat :90s on, :60s off until form/pace deteriorates

Ruck (TUE): Repeat :90s on, :60s off until form/pace deteriorates

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (WED): Repeat :90s on, :60s off until form/pace deteriorates

Bike (MON): Repeat :90s on, :60s off until form/pace deteriorates

Run (TUE): Repeat :90s on, :60s off until form/pace deteriorates