08012017

CROSSFIT

(week 4)

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

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

Row 1k

Run 800 m

rest 3 min

x3

:30 sec couch stretch

:30 sec spider man stretch  

Roll calf/bottom of feet

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ENDURANCE

A.M. 5k/Biathlon prep- Run 10 min moderate pace/walk 5 minx2

P.M. 

A1. Power clean, 5 moderately heavy singles; rest :10 sec

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

Row 1k

30 KBS 55/35

Row 600 m

20 KBS 55/35

Row 400 m

10 KBS 55/35

+

10 side lying leg raises with toes pointed inward

10 side shuffle

x3

____

SPORT

Not Doing Showdown

5k Run for Time

 

Doing the Showdown

3 min max Cal AD

rest 3:00

x3

-goal is 100% effort on each one