STRENGTH:
Back Squat 3 x 5
First work set after warm up should be at 80% of 1RM. Post loads to comments.
5-10 minutes rest then CFE Strength & Conditioning WOD.
CFE STRENGTH & CONDITIONING WOD:
Three rounds for time of:
5 Power Snatches, 115/75 pounds
7 Wallballs 9/5 kg
Row 250m
Post time to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS):
“Sport (DAY)” refers to when the workout is designed/programmed to be performed within the week.
Choose ONE of the following sports:
Swim (TUE): 10 x 75m on 2:00, hold all splits within 2-3 seconds
Bike (TUE): 9 x (1:00 TT, 2:00 off)
Run (TUE): 8 x 200m, hold all splits within 2-3 seconds, rest 2:00
C2 Row (TUE): 8 x 250m TT, rest 4:00
Post sport and times to comments.
Multi-Sport (3S):
“Sport (DAY)” refers to when the workout is designed/programmed to be performed within the week.
Choose ONE of the following sports:
Swim (MON): 10 x 50m on 1:15-1:30, hold all splits within 2-3 seconds
Bike (WED): 8 x 1/2M (800m), hold all splits within 3 seconds, spin/rest 3:00
Run (TUE): 10 x 100m TT, rest 3:00
Post sport and times to comments.
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