** BOX CLOSED ON Fri/17 Oct TO PREPARE FOR Project DANA**
OLY lift focus: for QUALITY
Power Clean + Power Jerk – 75% x (1+1) x 10 EMOM
Power Snatch – 75%x1x10 EMOM
ENDURANCE WOD: (from CF Endurance)
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
“Tabata”
Swim (THU): 8 x :20 sec on, :10sec off, use pool or open water
Bike (THU): 8 x :20 sec on, :10sec off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (THU): 8 x :20 sec on, :10sec off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
Row (THU): 8 x :20 sec on, :10sec off, if on C2 use meters or watts
Ruck (THU): 8 x :20 sec on, :10sec off, if you have a good hill use it, full kit plus 65-95# Ruck/Boots/Utes
Post sport, times, and total number of intervals to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
“Tabata”
Swim (OFF): OFF
Bike (THU): 8 x :20 sec on, :10sec off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (SAT or Tempo): 8 x :20 sec on, :10sec off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
Post sport, times, and total number of intervals to comments.
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