4.22.14 "1 Mile Run"

April 21, 2014

FITNESS

WARM UP:
Burgener Warm up

then

3 Rounds
1 Power Clean + 1 Front Squat + 1 Squat Clean
add weight each set

WOD 1

1 Mile Run for Time

Rest about 5-10 Minutes

WOD 2
20 Minutes to Establish:
1 Rep Max Squat Clean

COMPETITION

1. WARM UP
4 Rounds
10 Rebounding Lateral Box Jumps
10 Turkish Gets ups (5 each side)
30 Ft Hand stand walk

2. ENDURANCE
5K RUN For Time

3. METCON
100 KB Swings (70,53)

EXTRA CREDIT
ENDURANCE
Long Interval (LI)
(Mon, Tue or Wed)
Swim : 500m, 250m, 125m, 75m Recover 1:1
Bike : 5k, 2.5k, 1.5k, 750m Recover 1:1
Run : 1.5M, 1M, 800m, 400m Recover 1:1
Row : 2k, 1.5k, 1k, 800m Recover 1:1
CORE/ACCESSORY
1. 100 KB Swings for Time – choose your weight

ANNOUNCEMENTS
The “SKILLZ” Course
with Coach Keith Lupien 10am at CFB
Saturday April 19th
Each week will focus on a different SKILL
Hosted at CrossFit Bridgewater

May 4th – Sunday
“Barbell BeatDown”
Team Competition at Whaling City CrossFit
Teams of 2 Same Sex RX and Scaled Divisions
Sign up here: https://whaling-city-crossfit.theboxhq.com/events/wccfs-partner-throwdown

May 30-June 1st
Reebok CrossFit Games NorthEast Regionals

Canton, MA
Tickets available now on games.crossfit.com or follow this link:
https://events.cuetoems.com/cfregion_2014/OnlineTicketSales.aspx?l=54613&evt=&sh=

Comments

comments

About the Author
  1. Jenny O Reply

    Took 2 seconds off my mile run… I’ll take it! 7:05

  2. Adam Reply

    Complex: 155/165/175
    mile run: 7:42
    Squat Clean: 225(1) PR

    Thanks, Coach Sonia for helping me PR the squat clean!

  3. Brian C Reply

    5:49 mile 10sec pr!
    260 # squat clean 5# pr!

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