Monday 120409 WOD

 

WARM-UP: 400m run

SKILL: the movements of the workout

WOD:

5 Rounds each for max load and total time:

"Bear Complex"

Power Clean
Front Squat
Push press
Back Squat
Back Rack Press

Complete the 5 movements unbroken for 7 sets. Rest 1-2 minutes between each full round. Increase load for all 5 rounds. If the set is broken you must restart the round. Completar los 5 movimientos in descansar por 7 sets. Descansar 1-2 minutos entre cada ronda completa. Incrementar el peso en cada una de las 5 rondas. Si un set es partido o se descansa, deberás empezar la ronda.

B-Mack on running warming-up. (CF ENDURANCE)
ENDURANCE TRAINING

Lactate Shuttle

3+ horas antes ó después de tu WOD de Fuerza y Acondicionamiento ó WOD de CrossFit

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit WOD
Elige UNA de las siguientes disciplinas:

Choose ONE of the Following Sports:
Swim, Bike, Run, C2
5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.
All out maximal efforts!