W.O.D.: Short Interval

Tuesday, June 17, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

15:00 - Find 1RM Snatch

then

Every Minute on the Minute for 10:00:

1 - Power Snatch @ 80%

2 - Overhead Squats

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): 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off)

Bike (TUE): 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off)

Run (TUE): 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off)

Row (TUE): 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off)

Ruck (TUE): 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off), 50# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (WED): 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off)

Bike (MON): 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off)

Run (TUE): 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off)


Two Minute Tuesday with [link:1]]



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Comments (2)

Rubens
on Tuesday, June 17, 2014 at 09:06 am
Crossfit and incress body mass in torso
Hi, everyone I be doing CFE for almost 3 years last 3 months no every day, because I won a lot muscles in may chest, and back I thing (a lot pullups and thrusters)

Rigth now my weitgh is 180lbs I look fine (fitness body) but when the road is uphills I rode more slowly than before staring CFE

Exist some way to mantain does CFE with gain so much muscles in torso..My personal interes is ride in criteriums -50mi and some MTB race -30min

I no think race for now in a tri o xterra but maybe in the future..

Many Thanks for you help and guide
Brad Williams
on Tuesday, June 17, 2014 at 04:06 pm
6/17/14 WOD
Interval run this morning. 17 min. Warm-Up (pace increase, dynamic stretch, drills), 3 x (60/60 rec.,60/45 rec., 60/30 rec., 60/15 rec.), Total distance for each round- .76, .78, .78, 32 min. Endurance Run w/Cool-Down.

30 min. spin after school and S&C. Made my own again. 3 Rds. of 10 10# Med Ball deck Squats, 10 25# DB Manmakers- 8:23 min.

Smashes after run this AM and stretching after PM WOD. Good training day today.

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