W.O.D.: I S-INT Day 2 Week 11

Friday, March 22, 2013 • EnduranceI, S-INT, Short Interval

STRENGTH:

DE: Power Clean 10x2 on :45 @ 65% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

For Time:

Row 2k

Post time to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

"Tabata"

Swim (THU): :20 on / :10 off x 8 Rounds

Bike (THU): :20 on / :10 off x 8 Rounds

Run (THU): :20 on / :10 off x 8 Rounds

Row (THU): :20 on / :10 off x 8 Rounds

Ruck (THU): :20 on / :10 off x 8 Rounds @ 65-85# Ruck/Boots/Utes

Post sport, distances, number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

THURSDAY IS THE 3S REST DAY

"Tabata"

Swim (OFF): OFF

Bike (THU): :20 on / :10 off x 8 Rounds

Run (SAT or Tempo): :20 on / :10 off x 8 Rounds

Post sport, distances, number of intervals to comments.


Albany CrossFit host a CrossFit Endurance Seminar April 6th - 7th


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Comments (11)

Jake Fisher
on Thursday, March 21, 2013 at 07:09 pm
CRASH B!!!
Wooooooooooo Hooooo!!! CANNOT WAIT!!!
Reyes
on Friday, March 22, 2013 at 04:59 am
First 2k ever
120lbs for strength

S&C: 8.50 min
josh
on Friday, March 22, 2013 at 05:25 am
What does it mean 10x2 on :45?
Kaitlin
on Friday, March 22, 2013 at 07:07 am
Josh-- Complete 10 rounds of 2 power cleans on :45. Which means you have 45 seconds to complete the reps and rest. Next set starts when the 45 seconds expires.
Power clans are at 65% of 1RM.
Shane S.
on Friday, March 22, 2013 at 07:16 am
032213
WU: 5 min Jog
Mob: Squat Rx (abbrev.), Shoulder Rx (abbrev.)
WoD:
AMRAP (As many rounds/reps as possible) in 8:00 min -
7 Overhead Squat (95#)
7 Pushups
7 Dead-hang Chinups
Total - 5 rds + 7 OHS, 7 PU, 1 CU (120 reps)
Alan Pamayo
on Friday, March 22, 2013 at 07:23 am
S-INT Ruck
Tabata Ruck @89 lbs
Total Distance: 575m (AVG 72m/INT)
Alan Pamayo
on Friday, March 22, 2013 at 10:11 am
S&C WOD
DE Power Clean 10x2 @140 lbs

Row 2k
7:30
PLA
on Friday, March 22, 2013 at 02:23 pm
189
Strength (Rx): 160lbs

S&C(2k row = 200 SDHP@65lbs): 7:21

*Sub came in closer to the right time than 500m=50xSDHP@45lbs sub but burned the forearms more than a row should. Next time trying 500m=75xSDHP@50lbs.
Chad Brinkley
on Friday, March 22, 2013 at 02:57 pm
WOD 13.3
3/21: Full rest day. It was badly needed.
3/22: I rested in the AM. I did 13.3 in the PM. 12 Minute AMRAP of 150 Wallballs (20 LB to 10'), 90 Double Unders, 30 Muscle Ups. Score was 240 Reps RX. PR over last year. Happy with the score but still frustrated that I can't seem to get Muscle Ups down.
Brad Williams
on Friday, March 22, 2013 at 03:54 pm
3/22/13 WOD
No intervals for swimming this morning so I did an hour of skill/drill work. 750m kick work (head lead, board, kick on back, arm lead). 750m pull (skulling, pull buoy, rotation work, press-ups). Finish with 500m of regular swimming.

30 min. spin and I did the "Lynne" WOD after school because I wanted to get some strength work in. With all the endurance work for tri training I have really been neglecting it. 5 Sets Max Reps of Bodyweight Bench Press and Pull-Ups. Scaled Bench Press to 120#. #1- 17,11 #2- 18,12 #3- 17,11 #4- 15,10 #5- 13, 8. Should've rested more between sets.

Mobility shortly after. Enjoy the NCAA Basketball Tourney this weekend everyone!
Jake Fisher
on Friday, March 22, 2013 at 05:10 pm
Daily Results
Power Cleans (DE) 120# Rx'd = 12 sets of 2 reps @ 65% of 1RM on 0:45

Row 2K (Crash B) = 7:21.2 PR! by 3s

GYMNASTICS - Skill Work / Flexibility =
15 Sit Up to Pikes
> Hold Pike Stretch for 4 mins

15 Sit Up to Straddles
> Hold Pancake Split for 4 mins

Tomorrow is a 1.5-2 hr SealFIT / Mental Toughness training day... I'll post my results tomorrow after I survive and conquer.
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