W.O.D.: E Short Intervals Day 1 Week 5

STRENGTH:

ME: Sumo Deadlift

Post loads and reps to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD.

CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 7:00 of:

7 Power Snatches, 135/95 pounds

7 Burpees

Post rounds to comments.

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD OR Perform Strength & Conditioning Recovery.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 20 x 50m TT on 2:00

Bike (TUE): 5 x 1/2M, spin/rest 1:00, hold splits within 2-3 seconds

Run (TUE): 10 x 100m, rest 0:45, hold splits within 2-3 seconds

C2 Row (TUE): 10 x 150m, rest 0:45, hold splits within 2-3 seconds

Ruck (TUE): 9 x (1:00 on, 1:00 off) with 45# ruck or vest; cover as much distance as possible during "1:00 on"

Post sport and times/distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 20 x 25m TT on 1:00

Bike (WED): 8 x (2:00 on, 1:00 off); cover as much distance as possible during "2:00 on"

Run (TUE): 8 x 200m, rest 0:45, hold splits within 2-3 seconds

Post sport and times/distances to comments.

CrossFit Endurance Seminar, Thames CrossFit, London, UK

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