W.O.D.: H L-INT Day 1 Week 2

Monday, December 03, 2012 • EnduranceH, L-INT, Long Interval

STRENGTH:

ME: Bench Press

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


CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible In 12:00 Of:

14 - Double Unders

7 - Pull Ups

7 - Push Ups

Post number of rounds to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 3-5 x 200m, recover 3:00, hold each effort within 3-5 seconds

Bike (TUE): 3-5 x 2M, recover 3:00, hold each effort within 3-5 seconds

Run (TUE): 3-5 x 1200m, recover 3:00, hold each effort within 3-5 seconds

Row (TUE): 3-5 x 1500m, recover 3:00, hold each effort within 3-5 seconds

Ruck (TUE): 3-6 x 2500m, 65#/Boots/Utes, recover 3:00, hold each effort within 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 3-5 x 200m, recover 3:00, hold each effort within 3-5 seconds

Bike (WED): 3-5 x 2M, recover 3:00, hold each effort within 3-5 seconds

Run (TUE): 3-5 x 1200m, recover 3:00, hold each effort within 3-5 seconds

Post sport and times to comments.


CrossFit Endurance Trainer Course, CrossFit San Antonio

CrossFit Endurance Trainer Course, CrossFit Active Performance


Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (13)

Pablo Medina
on Monday, December 03, 2012 at 03:20 am
Have a good week :)
ME: 165 lbs

CFE WOD: 9r + 12 du's RxD
Jason
on Monday, December 03, 2012 at 07:28 am
S&C WOD
CFE S&C WOD: 10 Rounds Rx.
Alan Pamayo
on Monday, December 03, 2012 at 09:37 am
S&C WOD
ME Bench Press 2 RM
205 lbs

WOD RX'd
10 Rounds
Wouter M
on Monday, December 03, 2012 at 10:09 am
S&C WOD CFE
CFE S&C WOD: 8 Rounds Rx.
CrossFit MoFo
on Monday, December 03, 2012 at 10:43 am
WOD
ME: 110Kg
S&C: Substituted Double unders for 7 x Burpees

10 rounds
Jack
on Monday, December 03, 2012 at 11:41 am
WOD
STR:
135 x 6
215 x 2 (easy)
265 x 2 (almost got pinned on the second rep)
235 x 2
240 x 2
240 x 2
245 x 2

Cond: 8 rounds + 1 pull up
April
on Monday, December 03, 2012 at 01:51 pm
Munson
ME: 115# (15# PR)

CFE S&C WOD: 11 Rds Rx'd
Eduardo Irigoyen
on Monday, December 03, 2012 at 02:12 pm
ME: 3rep x 5rounds 165 lbs

CFE WOD: 12rounds + 3 du
Brad Williams
on Monday, December 03, 2012 at 02:42 pm
12/3/12 WOD
Interval swim this morning. 5x200m- 4 min.,3:51,3:51,3:55,3:55.
After that first set stayed pretty consistant, but I still have a lot to work on. In a lotta pain after that WOD.

12 Min. AMRAP after school. Tuck Jumps subbed for DU's- 10 sets + 14 Tuck Jumps. Couldn't get on bench because they were all being used at Lifetime. AMRAP was desceptively hard. Good training day today.
Ross
on Monday, December 03, 2012 at 03:12 pm
WOD
ME Bench press: worked up to 2 reps @205.

S&C : 12 rounds & 8 DUs.
First time doing double unders in a WOD. They still need a lot of work.
Jake Fisher
on Monday, December 03, 2012 at 04:33 pm
Daily Results
Bench Press (ME) 185#
>> 95(6),135(3),155(3),165(3),175(3),185F,185 - only 5# under my PR, haven't max benched since Aug - pretty happy about my results today!

WOD Rx'd = 13 Rounds
PLA
on Monday, December 03, 2012 at 05:48 pm
Day 81
Strength (Rx)*:

225 X 4
245 X 2
265 X 1
285 X 1
300 X F

S&C (Rx): 14 rounds

*Not a PR but heaviest bench at this BW and overall fitness level.
Kyle T
on Tuesday, December 04, 2012 at 04:56 am
WOD
S&C rx

13 rds + 11 double under
Comments are closed for this post.