Mile repeats
run 1 mile X 3
rest < 5 minutes between, score each mile
scaling: pick a distance that you can complete 3 times: 1200 (end of the road), 800m or 400m. Ideally each interval takes less than 10 minutes. Rowing and biking are options as well, don’t skip today because it’s running!
A. Hang clean -1 power + 1 squat
*work to heavy complex 15 minutes
B.
4 rounds for time
15 cleans (moderate weight, from the ground, power or squat)
30/24 calorie row
CrossFit Total
1 rep back squat
1 rep press
1 rep deadlift
score each and total
Open Gym / Yoga
QUINN (a partner workout)
21 minutes to complete 85 calorie row
then
7 burpees
12 squat clean thruster 135/95
16 wall ball
split row as needed everything else is alternating reps
A. Power snatch – work to a heavy single for the day – 15 minutes
B.
run 800m
30 power snatches at 60% of “A”
run 800m
for time
bike 30/20 calories
15 pull-ups
100m farmer’s carry 40/30
rest 2 minutes
5 rounds, no time just work
row 750m
35 wall ball
70 ft. Handstand walk (scale to 35 push-ups)
70 double unders
3 rounds
A. Candle stick practice 3 X 10
B. Deadlift 3 X 8
C.
12 summo deadlift high pull 75/55
24 sit-ups
AMRAP 10 minutes
A. Overhead squat – warm-up to over workout weight 5-5-5
B. Nancy
run 400m
15 overhead squats
5 rounds
