W.O.D.: G T/TT Day 1 Week 3

Saturday, September 22, 2012 • EnduranceTempo, Time Trial, T, TT, G

CFE STRENGTH & CONDITIONING WOD:

4 Rounds For Time of:

15 - Sumo Deadlift High Pull (50% Body Weight)

Run 400m

Post time to comments.


ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 800m TT

Bike (SUN): 12M TT

Run (SUN): 5M @ 85% of 5k TT pace

Row (SUN): 5M @ 85% of 5k TT pace (How to set your Drag Factor)

Ruck (SUN): 5M @ 85% of 5k TT pace @ 55# Ruck/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Swim (SAT): 800m TT

Bike (SAT): Off

Run (Sun or LI): 5M @ 85% of 5k TT pace

Post sport and times to comments.


Nick Burton, Advanced Performance CrossFit, host a CrossFit Endurance Seminar November 10-11th


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Comments (9)

Shayne
on Friday, September 21, 2012 at 06:28 pm
What weight are the sdhp
Glenn
on Friday, September 21, 2012 at 06:57 pm
Weight?
How much should I SDHP? Thx!
Drew
on Saturday, September 22, 2012 at 06:07 am
Re: weight
The SDHP workout posted to beyondthewhiteboard says 50% body weight:
http://beyondthewhiteboard.com/gyms/50-endurance
Brian P
on Saturday, September 22, 2012 at 09:08 am
WOD
Guess you guys updated the weight, after I saw this post. Either way I went with what I felt good about.

S&C:
4RFT- 95# (55% body weight)
10:49

Did some skill work with C&J and Snatches at a low weight just to work on form. Felt good after this week.
Alan Pamayo
on Saturday, September 22, 2012 at 10:06 am
S&C WOD
WOD RX'd (@95 lbs) 11:11
styria69
on Saturday, September 22, 2012 at 11:16 am
today
10:50 min (30 kg) 400 m on crosstrainer
Brad Williams
on Saturday, September 22, 2012 at 12:35 pm
9/22/12 WOD
I thought there was a bike TT today and no swim...oh well. 36 minute TT on the trainer this AM (3 min. mile) which is the longest it would take me. Then a 3.65 mile run around 8:15 pace. Just wanted to get a "brick" in. Pretty happy with pace I thought I was slower. Might try the 20lb. vest for the run tomorrow.
PLA
on Saturday, September 22, 2012 at 04:02 pm
Day 12
Rested yesterday (Fri). Did yesterday's WODs today.

ME Strict Press: 6X2 @ 155lbs

S&C (Rx): 168,169,175 = 512 total squats.
D Craig
on Saturday, September 22, 2012 at 06:08 pm
S&C WOD
4 rounds

SDHP, 95lbs
400m run

14:33
Comments are closed for this post.