Monday July 2nd , 2018

AM SESSION 

 

VO2 Max Development 

ROW

5:00 Steady Cardio (RPE 2)

4:00 ON 1:00 OFF X 4 (REP 8)

5:00 Steady Cardio (RPE 2)

4:00 ON 1:00 OFF X 4 (REP 8)

 

5:00 Steady Cardio (RPE 2)

 

PM WORK

 

SQUAT 

3 x 5 @ 75%

3 x 2 @ 80%

2 x 2 @ 90%

1:30 between sets

 

POWER CLEAN

Every 1:30 x 12 Rounds

3 Clean Pulls

3 Hang Power Cleans 

3 Front Squats

3 Jerks

 

**Loading around 75% but build if possible.

 

 

SUPPORT

CrossFit Mainsite

5 rounds for time of:

20 GHD sit-ups

3 legless rope climbs, 15-ft. rope

 

WORK

3:00 Work / 1:00 rest x 5

500m Row

Max Rounds in remaining time

10 HPSU

 

10 DB Hang Cleans, 2 x 22.5/15kg

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