Run:
Short interval:
20x 30 Secs on Run Max Effort 30 secs rest
Long Interval:
2x300m controlled fast tempo with 100m walk between efforts
5x800m moderate tempo with 60sec rest between efforts
1x400m max effort
Row: Short...
Warm Up: 400m + Mobility
Strength A: 1 RM Power Snatch
Strength B: Back Squat 3 x 3
WOD: Crossfit Solent Baseline!!!
500m Row
40 x A.S
30 x Sit Ups
20 x Hand Release Push Ups
10 x...
Warm Up: Mobility + 3rds 20 x D.U 10 x Burpees
Strength: Extra Mobility OR Catch Up Mon/Tue/Wed
WOD: FT
75 x KB Swings (24/16)
20 x Thrusters (45/30)
400m Run
50 x KB Swings
10 x...
Warm Up: Mobility + 3 x 400m Run 1:1 Rest
Strength: Pause Front Squats 2,2,2,2,2 (3 sec pause)
WOD: 15min AMRAP
10 x Power Snatches (45/30)
20 x Wallballs
10 x TTB
...
