Tuesday, 16 September 2014

Strength:

Dynamic effort: Snatch Lat Pull + High Pull + Hang Power Snatch

1+1+1 x 8 @ 60%

 

Strength & Conditioning WOD:

2-4-6-8-6-4-2 Muscle Ups

21 Double Unders between rounds.

Post results to comments.

 

 

Single Sport Endurance Workout (crossfitendurance.com)

Choose ONE of the following sports

“Tabata”

Swim (TUE): 8 x 20:10, use pool or open water

Bike (TUE): 8 x :20s on :10s off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (TUE): 8 x :20s on :10s off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (TUE): 8 x :20s on :10s off, if on C2 use meters or watts

Ruck (TUE): 8 x :20s on :10s off, if you have a good hill use it, full kit plus 65-95# Ruck/Boots/Utes

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (OFF): OFF

Bike (WED): 8 x :20s on :10s off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (TUE): 8 x :20s on :10s off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

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