Today we have the CrossFit Endurance work but I wanted to let you know that we plan on adding in more endurance work on other days and extra weight lifting work as well. I know that many of you have different goals from road races to weight lifting and there are those of you who want to continue doing primarily CrossFit. Therefore, I'm going to implement various routines starting now. Today you will see the endurance work you can do instead of the strength, then you can choose to do the WOD or a second set of strength work. For example, someone can do the strength and a second strength with no WOD. However, I have one stipulations you must do them in the order posted so we can keep some order in the classes.
Run: 3 miles @ 85% your 5k Race Pace
Row: 2500m Row @ 85% Pace
5 Sets of 1 Squat Clean + 2 Front Squats go as heavy as you can without breaking form. If you can't squat clean then power clean + 3 Front squats.
3 Power Cleans (185/125, FB 225 or more/145 or more)
10 Push-Ups (Men Chest Clapping Push-Ups/Women Strict)
15 Air Squats
*Scale so WOD is less than 12 minutes
Extra Weight lifting: skip WOD
Establish a 3 RM Push Press & 3 RM Strict Pull-Up (You don't have to complete push press before you start the pull-ups, you can do both at the same time, alternate exercises between sets).
Yep, I'm getting new business cards for CrossFit Interbay.