Wednesday 29th May 2019
Today's Training
CrossFit
In teams of 3 with only one person working at once complete:
150/120 Calorie Row, Ski or Bike
100 Thrusters 40/30kg
150/120 Calorie Row, Ski or Bike
100 Thrusters 40/30kg
150/120 Calorie Row, Ski or Bike
Time Cap = 30 minutes
Barbell Club at 6pm
20mins:
Pull + Snatch x2 @75-85%
15mins:
Pull + Clean + Jerk x1 @75-85%
Strength Training at 7pm
3 sets:
Back Squat x 5
Double KB Bent Over Row x 5
Rest 60-90 seconds between exercises
3 sets:
Single Arm DB Press x 10 each arm
Russian Swing x 10
Rest 60-90 seconds between exercises
Finisher
5 minutes of Banded Press Downs
Every break perform 20 Sit Ups
Endurance Training at 8pm
Testing consistency and race pacing0-10 mins:
800m time trial
10-30 mins:
EMOM 20:
30- 32 mins:
32 mins: