W.O.D.: Mid Week

Wednesday, February 05, 2014 • EnduranceShort Interval

STRENGTH:

ME: Snatch

Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod


CFE STRENGTH & CONDITIONING WOD:

"Helen"

3 Rounds For Time:

400m Run

21 - KB Swings

12 - Pull Ups

Post time to comments.


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): Repeat 50m, recover :60s until form/pace deteriorates

Bike (TUE): Repeat 800m, recover :60s until form/pace deteriorates

Run (TUE): Repeat 200m, recover :60s until form/pace deteriorates

Row (TUE): Repeat 250m, recover :60s until form/pace deteriorates

Ruck (TUE): Repeat 500m, recover :60s until form/pace deteriorates, 55# Ruck/Boots/Utes

Post sport, times, and total number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (TUE): Repeat 50m, recover :60s until form/pace deteriorates

Bike (WED): Repeat 800m, recover :60s until form/pace deteriorates

Run (MON): Repeat 200m, recover :60s until form/pace deteriorates

Post sport, times, and total number of intervals to comments.


CrossFit Endurance Seminar, CrossFit 502


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Comments (11)

Brad Williams
on Wednesday, February 05, 2014 at 07:39 am
2/5/14 WOD
Steady swim(s) this AM. 1400m Component TT (component for 100m alt. 100m FS Swim), Kick,Pull,Pull w/Paddles,Paddles,Paddles w/Fins, Fins w/board, Fins)- 30:23 min./3 rec., 1600m Steady- 33:55 min., 100m Cool-Down. 3100m.

Going to do a circuit type swim tomorrow, then some strength work.

Only swimming this week until Saturday to help hip recover. SO far it seems to be working because today was the best I've felt pain wise in a long time.
McCusker
on Wednesday, February 05, 2014 at 10:43 am
WOD 2/5
Snatch - 5x3. @ 115lbs. Got to work on dropping deeper under the snatch!

Helen- 9:53
Dalles
on Wednesday, February 05, 2014 at 11:38 am
did snatches recently, so swapped for DE squats 2 x 10 on :45 @ 225#. Strength & Conditioning as rx 9:15
Dalles Stiles
on Wednesday, February 05, 2014 at 04:48 pm
Did snatches recently, so I swapped for 2 x 10 on :45 squares @ 225#. Then strength and conditioning as rx @ 9:15
Raph
on Wednesday, February 05, 2014 at 05:23 pm
work out scheme
Transfered to CFE for CFFB this week. And I am a bit confused as to when to take a full rest day besides sunday. I am SS doing running, so if I understand correctly the only full rest day would be sunday? Because if I did 3 on 1 off that would mean thursday I wouldnt be running... could someone please clarify this for me! thanks
PJ
on Wednesday, February 05, 2014 at 06:01 pm
re: work out scheme
Hey Raph,

There isn't a full rest day programmed on the site but everyone is different so make sure you listen to your body and rest when needed.
Raph
on Wednesday, February 05, 2014 at 08:30 pm
RE: amount of time for intervals
Thanks PJ, another question... I'm doing a marathon at the end of may and was wondering how long should I aim to do intervals for? I know it's about pace and form but what kind of time frame should I be in? hope that makes sense..
Alex
on Thursday, February 06, 2014 at 06:55 am
Snatch 2X8 @ 115 #
Helen WOD in 10:05
Used 40 # kettle bell
Tony
on Thursday, February 06, 2014 at 01:25 pm
Wod
Didn't have time for the snatches today. Will make them up later. 7:30 for s&c wod.
John P.
on Thursday, February 06, 2014 at 05:15 pm
2/5 WOD
Warmup: Mobility (Agile 8)
Snatch: 3x75, 2x85, 1x95; 5x1 @ 85
WOD: Helen (9:45)
Cool-down: 15-12-9 GHD Situp @14# Medball
Sam
on Monday, February 10, 2014 at 12:42 pm
2/5/2014 WOD
Strength:
5 x 10 Squat Snatch @ 65#

Then:
Helen w/ 7 Pull Ups (fried from Monday)
Comments are closed for this post.