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CFE WOD 05-05-12

By Front Desk | In CrossFit, WOD | on May 5, 2012

Strength

- HSPU

12×3 :45

 

WOD

3rds

- 7 muscle ups

- 8 alt. Turkish Get-ups (16/12)

- Farmers Carry 40m (45 bumper plate/25 bumper plate – 1 for each hand)

 

3+ Hours Before CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 500m @ 90% of 500m TT Pace

Bike (SUN): 10M @ 90% of 10M TT

Run (SUN): 5k @ 90% of 5k TT

C2 Row (SUN): 5k @ 90% of 5k TT

Ruck (SUN): 5M TT with 25# ruck or vest (boots and utes)

 

 

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (SUN immediately followed by Run TT): 5M TT

Run (SUN immediately following Bike TT): 5k TT

Note: For the “brick,” attempt to make the transition from the bike to run as sport-specific as possible.

 

 

 

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