W.O.D.: Mid Week

Wednesday, November 20, 2013 • EnduranceLong Interval

STRENGTH:

DE: Good Morning 12 x 2 @ 75% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

12:00 for Total Reps

:30 - KB Swings (53/35)

:30 - Rest

Post total reps to comments.


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): Repeat 250m, recover 3:00 until form/pace deteriorates

Bike (TUE): Repeat 2k, recover 3:00 until form/pace deteriorates

Run (TUE): Repeat 800m, recover 3:00 until form/pace deteriorates

Row (TUE): Repeat 1000m, recover 3:00 until form/pace deteriorates

Ruck (TUE): Repeat 1M, recover 3:00 until form/pace deteriorates, 55# Ruck/Boots/Utes

Post sport, times, and total number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (WED): Repeat 250m, recover 3:00 until form/pace deteriorates

Bike (MON): Repeat 2k, recover 3:00 until form/pace deteriorates

Run (TUE): Repeat 800m, recover 3:00 until form/pace deteriorates

Post sport, times, and total number of intervals to comments.


Contender CrossFit hosts a CrossFit Endurance Seminar February 1-2


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Comments (3)

Noah
on Tuesday, November 19, 2013 at 06:11 pm
S&C WOD
Wasn't this just posted Monday?
Brad Williams
on Wednesday, November 20, 2013 at 06:24 am
11/20/13 WOD
1 more rest day today. Hip/Glute still hurts. Pedaled some on bike this AM and it felt great, but decided to play it safe. Hopefully this is the last day of this for me because I am really down on myself now.
Bain
on Wednesday, November 20, 2013 at 06:24 pm
20/11/13
AM: run: 7 x 800m, held between 3:10-3:20
PM: Bike: 7 x 2k, between 2:35-2:45
Comments are closed for this post.