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Crossfit:

Warmup
400 meter run
Ten  40 yard sprints
1-5 @ 75%
6-10 @ 100%

Strength
Set up two bars per group.
7×3, 80% one rep max for both
Deadlift and Front Squat, complete the deadlift then immediately complete the front squat
Front squat: 145#
Deadlift: 225# (240 would have been 80%, but I went a bit lower because of low back soreness)

WOD:
5k Run – 20:5x – doing the run immediately after front squats and deadlifts won’t produce my personal best 5k. Nonetheless it was good psychological training to push through a 5k after the strength work.

This entry was posted on Friday, August 23rd, 2013 at 12:38 pm and is filed under Physical fitness. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.