4-12-15

STRENGTH – Back Squat 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% rest aprox 60 sec. between sets

CONDITIONING (3x) 150 m Sled Pull (55#/35#) 7 Squat Clean (135#/95#) 14 Hand Release Push Up

ENDURANCE WOD CrossFit On Day: (3x) 1000m – 3 min rest between efforts (+- 5-7 sec) CrossFit Rest Day: 5k Time Trial

0 views0 comments

Recent Posts

See All

1.15.21

"Barbara" 5 rounds for time of 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats -3 minute rest between rounds- Score is total time to complete all 5 rounds including the rest intervals

1.14.21

A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 30X1 Tempo 8 Dual KB Gorilla Row @ 30X1 Tempo B. Conditioning Buy-in 100' Farmer Carry 53#'s/35#'s (100' = 17 mat lengths) -Then

1.13.20

A. Strength Clean Grip Deadlift (no mixed grip) 6 sets of 3 reps *build to a tough set of 3 reps B. Conditioning For time: 100/80 Calorie Row 100 Wall-Balls 20#/14# to 10'/9' Target 50 Abmat Sit-ups 1