Tuesday, 7 October 2014

Strength:

3 sets 4/8 Front Squat/Back Squat @ 80% of 1RM FS

 

Strength & Conditioning WOD:

30 Curtis P’s 95/65#

1 Curtis P = 1 Hang Clean; 1 FR Lunge (Left), 1 FR Lunge (Right), 1 Push Press.

 

Single Sport Endurance Workout (From CrossFit Endurance)

Choose ONE of the following sports

Swim (TUE): Repeat 5:00 on, 3:00 off until form/pace deteriorates

Bike (TUE): Repeat 5:00 on, 3:00 off until form/pace deteriorates

Run (TUE): Repeat 5:00 on, 3:00 off until form/pace deteriorates

Row (TUE): Repeat 5:00 on, 3:00 off until form/pace deteriorates

Ruck (TUE): Repeat 5:00 on, 3:00 off until form/pace deteriorates

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (WED): Repeat 5:00 on, 3:00 off until form/pace deteriorates

Bike (MON): Repeat 5:00 on, 3:00 off until form/pace deteriorates

Run (TUE): Repeat 5:00 on, 3:00 off until form/pace deteriorates