Monday 4.17.2018

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CrossFit & CrossFit Strength

Project Badass Mesocycle 1.2

 

STRENGTH

Competitor/Fitness
Front Squat
1x8 (85% of 8RM)
1x8 (90% of 8RM)
1x8 (95% of 8RM)

 

CONDITIONING

 

Competitor
4 Rounds for Reps
0:45 Deficit HSPU
0:15 Rest
0:45 Row for Calories
0:15 Rest
0:45 Alternating Pistols
0:15 Rest

Fitness
4 Rounds for Reps
0:45 Strict Press (95/65/50%)
0:15 Rest
0:45 Row for Calories
0:15 Rest
0:45 Jumping Lunges
0:15 Rest

 

 

CrossFit Endurance (Open Gym)

Marathon: 
10k (85% of 10k Time Trial pace from last Monday)

1/2 Marathon: 
5k (85% of 5k Time Trial pace from last Monday)

10k: 
1.5 mile (85% of 1.5 mile Time Trial pace from last Monday)