W.O.D.: Mid Week

Wednesday, April 23, 2014 • EnduranceLong Interval

STRENGTH:

ME: Snatch

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


CFE STRENGTH & CONDITIONING WOD:

"Randy"

75 - Power Snatches (75/55)

Post results 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 500m, recover 3:00, until form/pace deteriorates

Bike (TUE): Repeat 5k, recover 3:00, until form/pace deteriorates

Run (TUE): Repeat 800m, recover 3:00, until form/pace deteriorates

Row (TUE):Repeat 800m, recover 3:00, until form/pace deteriorates

Ruck (TUE): Repeat 1.5k, recover 3:00, until form/pace deteriorates, 60# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): Repeat 500m, recover 3:00, until form/pace deteriorates

Bike (OFF): OFF

Run (TUE): Repeat 800m, recover 3:00, until form/pace deteriorates

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


CrossFit Endurance Seminar, BSB CrossFit



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Comments (9)

PC
on Wednesday, April 23, 2014 at 06:56 am
Wed WOD
Strength: worked my way up to 135# squat snatch (PR for me)

HERO WOD: 75 Power Snatches @ 75# - Time: 6:18
Richard
on Wednesday, April 23, 2014 at 09:58 am
WOD
170/M/36
95 115 135 155

RX: 10:14
Forearms were smoked
John P.
on Wednesday, April 23, 2014 at 10:26 am
4/23 WOD
1. ME Snatch
-3x5 (45, 65, 65)
-3x3 (75, 85, 85)
-3x1 (95, 95, 100 PR)
2. "Randy" scaled to 65#
-75 power snatches (9:38)
Richard
on Wednesday, April 23, 2014 at 10:55 am
WOD
170/M/36
Snatch 95-115-135-155

RX'd 10:14
Forearms were smoked
Dalles
on Wednesday, April 23, 2014 at 11:51 am
Wednesday
Recovery from a heal cord strain, so for CFE I am doing the 6 week work up plan from Power, Speed and Edurance.
10 rounds 50m on :60.

Strength.
75 reps snatch #75 9:29
Brad Williams
on Wednesday, April 23, 2014 at 02:48 pm
4/23/14 WOD
Interval bike this morning. 15 min. Warm-Up (Spin), 5 x 2 min. Climb, 1 min. Flat, 2 min. Climb, 1 min. Flat, 1 min. Climb, 1 min Flat, 1 min. AMRAP of 10 Squats 10 Push-Ups- #1- 3 rds. + 10 Squats, #2- 3 rds. _ 10 Squats + 1 Push-Up, #3- 3 rds. + 10 Squats + 3 Push-Ups, #4- 3 rds. + 10 Squats + 4 Push-Ups, #5- 3 rds. + 10 Squats + 3 Push-Ups./3 rec. between sets, 15 min. Steady Ride, 10 min. Cool-Down.

Strength & Conditioning this after noon. 1.5 mile easy run to and from friends garage gym 3miles 25:01 min. Yesterday's Front Squats- 75#,85#,100#,115#,120#/7 reps. Randy- 6:53 min. Rx'd

I'd never thought my HR could get as high as it did for an S&C WOD. I was drained after. Can't believe I had the legs to run home.

Stretching for mobility. Only running tomorrow then traveling back to Westland from Parent's house.
NIcholas O'Neill
on Wednesday, April 23, 2014 at 06:29 pm
Randy
Snatch 115 *really uncomfortable doing this lift without a coach, probably could have gone heavier

Randy 11:37
PC
on Wednesday, April 23, 2014 at 07:13 pm
Squat Snatch: 135#
Randy: 6:18
Crystal
on Thursday, April 24, 2014 at 11:19 am
4/23/14 WOD
ME snatch
5x65
5x75
3x85
2x90
1x95 (PR)

Randy women's Rx
7:12
Comments are closed for this post.