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CFE WOD 05-10-12

By Front Desk | In CrossFit, WOD | on May 10, 2012

Strength

Power Cleans

-12 x 3 every :45 sec

 

Wait 3-5 min

 

CF WOD

3rds

- Row 300

- 10 SDHP (115/75)

- 5 Muscle ups

 

wait 3+ hr before/after WOD then pick a sport.

 

Choose ONE of the following sports:

 

Swim (THU): 15 x (50m @ 90%, 25m Easy)

 

Bike (THU): 8 x 1/4M TT, work:rest 1:3

 

Run (THU): 4 x 600m TT, work:rest 1:3

 

C2 Row (THU): 4 x 750m TT, work:rest 1:3

 

Ruck (THU): 10 x 400m @ fastest possible pace (not a ruck-run) with 25# ruck or vest, rest 90 seconds, hold splits within 2-3 seconds

 

 

Multi-Sport (3S)

 

THU is a full 3S REST DAY.

 

Choose ONE of the following sports:

 

Swim (FRI): 15 x (25m TT, 50m Easy)

 

Bike (SAT or Tempo): 8 x 1/4M, spin/rest 1:00, hold splits within 2-3 seconds

 

Run (SUN or Time Trial): 8 x 200m, rest 1:00, hold splits within 2-3 second

 

 

7:30

Jason – 9:55 scaled

Pato – 10:33 RX

Wendy – 8:55 scaled

Carrie – 11:23 scaled

Moses – 11:47 scaled

Krista – 12:00 scaled

Dre – 2rds ripped hands

Maura – 10:45 scaled

Sean – 12:30

James

 

 

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