W.O.D.: F S-INT Day 2 Week 10

Friday, August 31, 2012 • EnduranceF, S-INT

STRENGTH:

DE: Box Squat 10x2 on :60 (To a 12" box)

Post loads to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD.


CFE STRENGTH & CONDITIONING WOD:

5 Rounds For Time Of:

5 - Power Snatch

10 - Toes- to Bar

Post time to comments.


ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 10-12 x 30:30, use pool or open water

Bike (THU): 10-12 x 30:30, If you've got a hill, use it!

Run (THU): 10-12 x 30:30, If you've got a hill, use it!

C2 Row (THU): 10-12 x 30:30, damper setting is athlete's choice

Ruck (THU): 10-12 x 30:30, 35# ruck/vest + boots/utes, If you've got a hill or rough terrain, use it!

Post sport and total distance/total watts or times to comments. If using treadmill, include pace/mi and incline %.

Multi-Sport (3S)

THU is 3S Rest Day.

Swim (FRI): 10-12 x 30:30, use pool or open water

Bike (SAT or Tempo): 10-12 x 30:30, If you've got a hill, use it! OR 50 minutes @ 80% Effort

Run (SUN or TT): 10-12 x 30:30, If you've got a hill, use it! OR 15k TT


Rob Forte from CrossFit Frankson CrossFit Frankson. They host an Endurance Seminar October 6-7th.


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Comments (22)

CRossFit Crim
on Thursday, August 30, 2012 at 09:26 pm
wt
What wt for power snatch?
Darrell
on Thursday, August 30, 2012 at 09:54 pm
S and C WOD
Load for Box Squat: 135 lbs

110 snatches, 7:45
Mark
on Thursday, August 30, 2012 at 10:00 pm
Strength and Con WOD
Was not sure what load to use for the Box Squats and Power snatches on this Wod
On the box squats I used 154# (60% 1RM)
S&C WOD - 8:32
I used 110# for the power snatches which is about 85% 1RM Power snatch. Weight was probably a little heavy as I needed rest between reps
Josh M
on Friday, August 31, 2012 at 05:18 am
Cycling Drills
In the FAQ section it states how important it is to do the running and cycling drills. However, I cannot find the cycling drills posted. Where can we find those?
Thank you
Brad Williams
on Friday, August 31, 2012 at 06:33 am
8/31/12 WOD
Interval swim this morning. 387 meters total (recovery not included). Run Progression Week #3 after. Cadence work is really coming along. No S&C today. Tempo bike tomorrow and maybe a run after. Michigan State kicks of tonight vs. Boise State!! Sparty On!!
John K
on Friday, August 31, 2012 at 09:01 am
Ooops
Did the Box squat at 205#

Apparently I remembered the S&C WOD wrong because I ended up doing 5 rounds of 10/20 (not 5/10). Power snatch at 85#. I could have gone maybe 20# heavier on the snatch (especially if i'd been doing 5 reps), but I haven't snatched in awhile and I was concerned about proper execution of the ROM.
JenJ
on Friday, August 31, 2012 at 09:02 am
Choosing weight
From the S&C FAQ - "DE= Dynamic Effort Typically taking 50-70% of 1RM for that exercise and moving through exercise with maximal speed (controlled!)."

So if you know your max, do some simple math. If you don't have a max for a certain movement, choose a weight you can move quickly with intensity.

For the S&C WOD, if the weight isn't specified, I choose a heavier weight if there are fewer reps, and lighter weight if there are more reps. 70-90% vs 50-70%.

Depending on what jmac had in mind for a time domain, I'd say Mark did a good job of choosing weights.
timmy k
on Friday, August 31, 2012 at 09:16 am
30:30?
What does 30:30 mean??
Jake Fisher
on Friday, August 31, 2012 at 09:35 am
RE: Power Snatch Weight
Choose a weight that you can complete 2-3 rounds unbroken; a weight that is taxing but no impossible to go unbroken across all sets. I generally have my athletes focus on 55-65% 1RM if they need to scale a WOD. (I often refer to this method as "making it a true metcon"
jim sorum
on Friday, August 31, 2012 at 09:47 am
jim
12 rounds running uphill 1.1 miles
Kaitlin
on Friday, August 31, 2012 at 09:50 am
RE:30:30?
Timmy-- 30 seconds of work and 30 rest. Complete 10-12 rounds pick number of rounds in relation to the distance/time race or event you are training for.
Christopher R
on Friday, August 31, 2012 at 12:02 pm
WOD
150 lb box squat

9:48 125lb power snatch
ChadA
on Friday, August 31, 2012 at 01:01 pm
Strength @ 95# (good recovery exercise from those 120 air squats on wednesday)

S&C: 6:58 (scaling: unloaded bar and knees to elbows).
Keevin
on Friday, August 31, 2012 at 02:16 pm
8/31 wod
Squats: 185 only completed 7 sets. Hamstrings were beat after. Went to high in weight. Haven't squared in a while.
Probably not a good enough warm up. Need to prepare better for Saturdays wod.

5 Rds: power snatch at 95(should have done more)
Time: 6:30.
Chad Brinkley
on Friday, August 31, 2012 at 03:13 pm
Swim WOD
I did a modified version of the 3 Sport SWIM WOD this morning. 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick; 10 x 50 with 30 seconds rest (times were 40, 42, 41, 43, 43, 43, 42, 42, 43, 42); 400 Cool Down (Free Style).

This afternoon we did a HERO WOD at the local box to honor a three year old boy who recently lost a 6 month fight with cancer.

LANDON - 6 rounds of Run 500, 8 Muscle Ups, 29 Double Unders, 12 Thursters (115/85)
I scaled the Thrusters to 95 and did jumping Muscle Ups instead of regular ones. Total time was 42:40.
Brad Williams
on Friday, August 31, 2012 at 03:49 pm
Wrong Week for Run Progession
Did week #4 instead of 3. After almost 7 hours I finally realized I posted the wrong one. Sorry for the error. Sparty On!!!
JStew
on Friday, August 31, 2012 at 04:03 pm
WOD
Strength @ 215#
S&C 6:25 @ 95#
Dane
on Friday, August 31, 2012 at 04:19 pm
WOD
7:57 @ 135# Snatch.
Joe
on Friday, August 31, 2012 at 07:05 pm
31AUG12
225# 12" box squat for 10x2 on 0:60
115# for snatch
8:30
Alan Pamayo
on Friday, August 31, 2012 at 07:25 pm
S&C WOD
DE 12" Box Squats @ 135 lbs

WOD RX'd @95 lbs: 6:28
Darrell
on Friday, August 31, 2012 at 10:54 pm
Row
12x30 on, 30 off:
152, 149, 145 (fell off of the seat, first time that has ever happened), 144, 147, 145, 142, 141, 140, 141, 140, 142 Total: 1728 m
Jesse
on Tuesday, September 11, 2012 at 08:12 am
Week Behind
137 on box squats.

Hit a different wod.
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