Monday 7.23.18

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CrossFit, CrossFit Strength, & Endurance

Macrocycle: The Upsidedown 1.3

 

Competitor/Fitness
Front Squat
2 x 10 (97% of 10 RM)

 

Competitor
12:00 AMRAP
5 Chest To Bar Pull Ups
5 Squat Snatches* *Squat Snatches Rounds 1-3: (95/65/35%) Rounds 4-6: (135/95/50%) Rounds 6+: (185/135/70%)

Fitness
12:00 AMRAP
5 Chest To Bar Pull Ups
8 Overhead Lunges* *Overhead Lunges Rounds 1-3: (75/55/30% 1 RM OHS) Rounds 4-6: (95/65/35%) Rounds 6+: (115/80/45%)

 

CrossFit Endurance (Open Gym)

Open Gym:
26.2:
10 Miles (85% of 10k Time Trial Pace from Two Mondays Ago)

13.1:
5 Miles (85% of 5k Time Trial Pace from Two Mondays Ago)

10k:
2.5 Miles (85% of 1.5 mile Time Trial Pace from Two Mondays Ago)