10 Jul 12: STR + CFE

STRENGTH:

DE: Shoulder Press 12 sets of 2 reps @ 50% of 1RM on 1:00
Use 50% of CrossFit Total Shoulder Press 1RM. Post loads to comments.
Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD.

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ENDURANCE WOD:

Choose ONE of the following sports:
Swim (TUE): 5 x 200m @ 2-3 seconds faster pace than last week on 3:30
Bike (TUE): 3 x 5k @ 3-5 seconds faster pace than last week with 2:00 spin/rest between
Run (TUE): 3 x 800m @ 2-3 seconds faster pace than last week with 2:00 rest between
C2 Row (TUE): 3 x 1000m @ 2-3 seconds faster pace than last week with 2:00 rest between
Ruck (TUE): 6 x 800m @ 2-3 seconds faster pace than last week with 55# ruck/vest + boots/utes; 2:00 rest between
Note: Pace should be based on last week's interval sets, not TT efforts.

Post sport and times to comments.