Impact/Focus Training (02.07.2013)
“Squat Clean Triples”
Every Minute on the Minute execute a heavy, challenging set of 3 x Squat Cleans.
Notes: Warm-up and prepare to establish technical prioritized 3-Rep ‘maximum’. All legitimate efforts should be touch and go, re-gripping should be avoided if possible.
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“Noe Mors Trane-eng Weells” (02.07.2013)
Complete for time. Choose a Squat Clean weight that you can perform at least 5 reps with perfect form. Today’s performance should be focused on smooth and aggressively efficient execution.
10 x Squat Clean (135/95lbs)
50 x GHD Sit-Ups
8 x Squat Clean (135/95lbs)
40 x GHD Sit-Ups
6 x Squat Clean (135/95lbs)
30 x GHD Sit-Ups
4 x Squat Clean (135/95lbs)
20 x GHD Sit-Ups
2 x Squat Clean (135/95lbs)
10 x GHD Sit-Ups
Notes: Alison is most likely the only one who will decipher the title today.
Wait a second… Alison. Is. A. Windtalker?!
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CrossFit Endurance WOD (02.07.2013)
8 Rounds of (:20 x :10rest)
Swim: Use pool or open water.
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts.
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Damper setting at 2-4 above average.
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