SKILL
4x5 Overhead Squats
WOD
AMRAP 15:
6 Snatches (95/65)
9 Burpee Pullups
12 Wall Balls
Crossfit Endurance
Workout #1
Use VDOT chart T (Threshold pace) or 1 min/mile slower than best mile or 30 sec/mile slower than best 5k pace.
400, 800, mile, 800, 400
200 walk between each effort.
Do NOT outrun your pace. The pace is based on current fitness levels.
Workout #2
30-45 minute Long run. Pace should be 1 min/mile slower than best 1 mile pace. Do NOT run faster. This is to build base.
CFE Thursday WOD
AMRAP 20:
400m
10 Wallballs
200m
10 lunges w/ 45/25lb plate overhead
1 minute row
1 minute rest
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