04/09/2018 WOD

CrossFit Full Bore South – CrossFit

Warm-up

Warm-up (No Measure)

8:00 for Quality:

200m Jog

3 Shoulder Press + 4 Push Press + 5 Push Jerk
*First 2 sets with empty BB; optionally add weight for remaining sets

*From Rig

CrossFit

EMOM: Push Jerk (15 x 1)

*If you have established 1RM then start at 70%

*Building optional but keep weight technical

*Record heaviest weight

Metcon (No Measure)

2 Rounds Increasing Intensity:

200m Run

-1:00 Rest-
*3:00 rest after final 200m before starting 1 Mile TT

1-Mile Run (Time)

Max Effort 1-Mile Run
*Effective Pacing Strategy:

0-400 Hard but submaximal

400-800 Back off slightly

800-1200 Start picking up the pace

1200-1600 Put the hammer down!

Endurance

Hope-ish (3 Rounds for reps)

Each round for max reps:

1 min of burpees

1 min of alternating DB snatch 50/35

1 min of box jumps

1 min of wall balls 20/14

1 min of pullups

1 min of Rest

1-Mile Run (Time)

Max Effort 1-Mile Run
*Effective Pacing Strategy:

0-400 Hard but submaximal

400-800 Back off slightly

800-1200 Start picking up the pace

1200-1600 Put the hammer down!