Yay for Saturday training! Join us at CrossFit at 10a weekly!
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Weightlifting:
a. High block squat clean or high hang squat clean – 5 x 3. 75%-77%-79%-81%-78%
b. Clean Pull – 100% x 1 rep x 4 sets. Rest 2 min between
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Conditioning:
4 Rounds For Time:
21 Chest-to-bar Pull-ups
15 Strict HSPU
18 alternating pistols
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Running: day 2 of week programming
1. Warm Up
800 easy
4 high knees
4 heel to butt
4 build ups
Recovery for all is an easy walk back
2. Set 1
1 mile – 800 – 1 mile repeats, rest is 90sec for each rep
The key is a sustained pace with out blowing up
Since the rest is short – watch the effort especially the first mile and 800. The last mile can be harder
3. Cool Down
800 at least very easy
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becomplete:
1. Roll out calves – 4 min each side
2. Roll out each hip flexor for 2-3 min + hamstrings for 2-3 min
3. 2 min static hold in each split position
4. 10-15 min of scAp recovery and building work
5. RECOVER!