-Crossfit Endurance this morning at 630am. Please sign up on Zenplanner!
-We have added another Crossfit class for tomorrow, you can now come in at 8am or 10am. Again, please sign up so we can plan accordingly.
Skill/Strength
Squat Snatch (high hang/box)
50%x1, 60%x1, 65%x2, 70%x2x1, 75%x2x1, 80%x3x1
WOD
5 Rounds with a 20 minute time cap:
250m Run
20 Deadlifts (155/105)
20 Pushups
10 Deadlifts
10 Pushups
Crossfit Endurance
Tues 6:30am run
All distances should be run at mile pace. Take your
mile interval training pace and divide by four or two. Rest will actually
decrease as a percent of effort as the workout progresses. The goal of the
workout is to get your body used to running at a pace that would be faster than
5k pace.
EASY 400 warm up, then a progressive 400 warm
up
400 1 min rest
800 2 min rest
mile 3 min rest
800 2 min rest
400
Thursday 6:30pm
Mile warm up.
400 run
10 Burpee box jump overs
400 run
Rest will equal the
round time.
3 rounds for time. These rounds should be even
split.
400-800 cool down
Long run on any other day. Do this as a Fartlek
run. Throughout the run add in multiple 60-90 second fast bursts whenever you
feel like it. Total time 30-90 minutes as per fitness level.
Hebe
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