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CFE WOD 05-07-12

By Front Desk | In CrossFit, WOD | on May 7, 2012

Strength

-Overhead Squat

- 3 x 8 @ 65 %

- 2×3 @ 80%

 

** if you don’t know your OHSQ max, you will find one

 

CF WOD

10m AMRAP

- 10 Goodmornings (95/65)

- 15 Hang Cleans (95/65)

- Jump Rope run to fence and back

 

W.O.D.: E Long Intervals Day 1 Week 6

May 2012

April 2012

March 2012

February 2012

January 2012

December 2011

View All Workouts

Endurance

Running

Cycling

Swimming

 

 

May 5-6, 2012 Ferreira do Zêzere, Santarém, Portugal

CrossFit Endurance Seminar

 

May 12-13, 2012 Chicago, IL

CrossFit Endurance Seminar

 

May 19-20, 2012 Austin, Tx

CrossFit Endurance Seminar

 

June 9-10, 2012 Stockholm, Sweden

CrossFit Endurance Seminar

 

June 2-3, 2012 Noblesville, IN

CrossFit Endurance Seminar

 

June 2-3, 2012 Springfield, MO

CrossFit Endurance Seminar

 

June 2-3 2012 Rosebud VIC Australia

CrossFit Endurance Seminar

 

June 12-13, 2012 Munich, Germany

CrossFit Endurance Cycling Seminar

 

June 16-17, 2012 Medford, Or

CrossFit Endurance Seminar

 

June 16-17, 2012 Munich Germany

CrossFit Endurance Seminar

 

 

View All Seminars

 

CrossFit Journal: The Performance-Based Lifestyle Resource

I am Unscared

 

Mobility WOD

 

« E Tempo / Time Trial Day 2 Week 5

Monday, May 07, 2012 • Endurance • E L-INT, DE

 

STRENGTH:

DE: Dead Hang Weighted Pull-up 12 sets of 2 reps with accommodating resistance

Reps should be explosive but do not kip. Post loads and resistance to comments.

Rest 5-10 minutes then perform CFE Strength & Conditioning WOD.

 

CFE STRENGTH & CONDITIONING WOD:

10:00 to work up to a heavy Snatch (no misses; this is NOT a max effort attempt)

As many rounds as possible in 10:00 of:

8 KB Swings, 2/1.5 pood

10 Box Jumps, 24″/20″

12 Burpees

Post rounds to comments.

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD OR Perform Strength & Conditioning Recovery.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 8 x 200m on 3:30, hold all 200m splits within 3-5 seconds

Bike (TUE): 4 x 5k, spin/rest 3:00, hold all 5k splits within 3-5 seconds

Run (TUE): 3 x 1M, rest 5:00, hold all 1M splits within 5-7 seconds

Row (TUE): 3 x 1500m, rest 5:00, hold all 1500m splits within 3-5 seconds

Ruck (TUE): 3 x 1M with 45# ruck or vest with 3:00 rest @ fastest possible pace

 

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 10 x 100m on 1:30, hold all 100m splits within 3-5 seconds

Bike (WED): 4 x 5k TT, work:rest 1:2

Run (TUE): 4 x 800m TT, work:rest 1:2

 

7

Angela F. – 135 PR OHSQ/3rds+18 RX

Suzanne – 40/ 3rds

Nick P – #120-150/ 3rds + 16 RX

 

12:30

Tatum – 55-70/3rds

Ryan – 3.5rds

Liz – #90 PR/ 3rds

Jess – 70-85/3rds

Sean- 95-115/2rds

BK – 120-145+4rds

MJ – 145 PR/3rds

BB – 5*10/3.5rds

 

6:15

Charlie – 135FS/3+3RX

Leidy – 55/3+7scaled

Josh- 105-130/3+5rds

James – 125/155/3+15

Jon – 135+3+2

David – 3+20

 

7:30

Vanessa – 4rds

Cord – 4rds RX

Grant – 100/3+rds

Sean – 165/4rds

Dre – 150/4+rds

Kristina – 5+10

Yaz – 3+6

Justin – 135-1655+10

Norma – ?

 

 

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