Strength:
Deadlift
5RM
Weighted GHD Sit Up
3 x 15
Standard:
Four Rounds for time of:
6 Kettlebell Snatches, 2 pood
Sprint 100yds
12 Burpees
Sprint 100yds
Post loads for Strength, and times for Standard to comments.
———————
101:
3 Rounds for time of:
400m Run
20 Box Jumps
15 Squats
Post times for 101 to comments.
———————————-
From www.CrossFitEndurance.com for 06JUL2010:
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD
Choose ONE of the Following Sports:
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
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