Saturday August 13th, 2016
[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Saturday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”August 13, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]
METCON:
Every minute, on the minute, for 15 minutes:
Minute 1 – 5 Power Cleans @ 65-75% of today’s 1RM
Minute 2 – 200 Meter Run
Minute 3 – 20 Dips
(modify ring dips to number that can be performed in 45 seconds or less)[/vc_column_text][vc_column_text delay=”0″]
Accessory:
Coaches Choice[/vc_column_text][vc_column_text delay=”0″]
*CrossFit Endurance* The Crucible Training!
Meet at the gym at 5:45am for a Crucible style workout. Here is the plan!
Warm Up: 3 Rounds
- 10 Burpees
- 10 Air Squats
- 10 Flutter Kicks
Run 30 Minutes Max Time:
- Run 15 Minutes out at a moderate pace then negative split – Optional run with a 20 pound or less weight vest or Ruck (hike or walk with a weighted backpack around 20 pounds).
Grinder Workout: 5 Rounds for Time
- 20 Pull-ups
- 200 Meter Run
- 20 Push-Ups
- 200 Meter Run
- 20 Flutter Kicks (each leg)
- 200 Meter Run
- 20 Air Squats
- 200 Meter Run
Scale as needed. Stay Hydrated!
[/vc_column_text][/vc_column][/vc_row]
2016 09 08