Tuesday 9/17/13

see more videos like this on the Crossfit Journal

FITNESS 1
“annie”
50-40-30-20-10 reps for time of:
Double-Unders
Sit-Ups

FITNESS 2
3 sets @ 90%:
5 TnG DL tough
AD sprint 20 sec
rest walk 3 min b/t sets
+
3 sets @ 95%:
5 HPC TnG moderate
Row sprint 20 sec
rest walk 3 min b/t sets
+
3 sets @ 100%:
5 PC TnG fast/snappy
AD sprint 15 sec
walk rest 3 min b/t sets

Notes:
– add small per set for DL, HPC and PC
– record peak watts per set to ensure no CDO – critical drop off
– work on breathing in recovery b/t sets

PERFORMANCE
AM
Row 10K @ easy pace
(get off every 500 m and perform 10 jumping jacks and 2 cartwheels)

PM
A. PS – build to a 3RM TnG in 12 min
B. PS TnG – 15,15,15; rest 2 min
+
15,12,9 rep rounds for time:
DL – 225#
p HSPU – 10″ deficit
REST 4 min
15,12,9 rep rounds for time:
KBS 106#
p HSPU – 6″ deficit

Notes:
– rest as needed after PS TnG
– feet remain still for TnG PS work
– use weight for high speed, game pace scenario as opposed to load for part B
– kipping on pHSPU for all heights

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s