Long Intervals Day 2 Week 4

Tuesday, June 21, 2011

WOD

CrossFit:

4 rounds each for time of:

3 Power Cleans 185/125

10 Burpees

Rest 4:30 between rounds

Endurance:

3+ Hours Before or After CFE Strength & Conditioning WOD

Choose ONE of the following sports:

Swim (SS Tue, 3S Mon): 2 – 4 x 400 m/y TT, rest 3:00

Bike (SS Tue, 3S Wed): 3 – 6 x 4:00, spin/rest 4:00, hold avg. watts/distance of last week’s 4:00 TTs or better

Run (SS Tue, 3S Tue): 2 – 4 x 1000m, rest 3:00, hold within 3-5 seconds

Posted by: Darin Deaton