Monday
CF = 21, 15, 9 reps of:
Hang Power Cleans 95 lbs
Burpees
EI = 120:60 x 6 = 2 min on 1 minute off x 6
Tuesday
CF = Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Wednesday
Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps
Thursday
Run 5 miles (80-85%, RPE 15-17 http://www.crossfitendurance.com/rpe-scale/ )
Friday
"Blake"
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
Saturday
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
EI = AMRAP 20 of run 200m, rest 30sec. Complete as many rounds as possible in the 20 minute time frame, rest is included as part of the 20 minutes
Monday = 9:05. Then I did it again 5 minutes later and got 11:11.
ReplyDeleteRan/walked about 3 miles on the 120:60 x 6
ReplyDeleteWeds WOD = 3 rounds. Skipped the Tuesday WOD (I'm lazy).
ReplyDeleteThursday = ran 3.4 miles in 32 minutes.
ReplyDeleteFriday = "Blake" in 50 minutes. Cut the HSPUs to 5 on the last 2 sets.
"Nancy" = 25:53, no scaling!
ReplyDelete