07252017

CROSSFIT

(week 3)

A1.  Weighted plank, :30 secx4; rest :10 sec

A2. Vups, 10-12x4; rest 1 min

Run 400 m

Row 750 m@500 m pace from last week

rest 2-3 min

x4 * repeatable splits

:30 sec couch stretch

:30 sec spider man stretch  

Roll calf/bottom of feet

___

ENDURANCE

A.M. 5k/Biathlon prep- Run 30 min easy

P.M. 

A1. Power clean, 2,2,1,1; rest :10 sec

A2. High Box jumps, 3,3,3,3; rest 2 min

7 Clean pulls@60-70% 1RM

Run 400 m@85-90%

rest 3 min

x3

+

10 side lying leg raises with toes pointed inward

10 side shuffle

x3

____

SPORT

Run 1 mile - tough repeatable splits

rest 1 minute

AD 160/140 Cal - tough repeatable splits

rest 5-7 min

x3

*I would like 400m splits from run

+

100 DU - goal is UB

25 Burpee BJ Overs @24/20 - goal is consistent pace without stopping and focusing on breathing

rest as needed

x2