10@65, 8@70, @75 of 1RM
50 DU cash in
5 Rds of:
10 Hang Cleans
10 Push Press
50 DU cash out
Knees Out, Elbows Up!!Continue Reading - >
Tuesday is our last class for the 8week session. Next session will probably start after thanksgiving and before Christmas. Stay tuned.
For the MCM runners: this week can sometimes be a challenge. The week before a marathon needs to have some taper ….yes CrossFit athletes need to taper too.
This week do 2 CrossFit workouts…go hard! Running this week: today go for 8-10 miles easy;tomorrow choose one of the speed workouts to do below; Thursday go for 3-4 mile run and ...
Fartlek run(don’t be tempted to go faster on the shorter periods)
1 minutes run @ 5k pace, 1 minute jog
2 minutes run@ 5k pace, 2 minute jog
3 minutes run @5k pace, 3 min jog
4 minutes run @5 k pace, 4 min jog
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Day 2- 5 k test
Warm up easy jog for 20-30 minutes. Last 5 minutes of warm up, practice picking up your speed by increasing fall ...