Tonight we begin a 2 month series 5pm- every Wednesday- that is focused on an endurance. That does not mean we abandon constantly varied, functional movement, executed at high intensity and instead head out on 2 hour run or a 40km row. What it means is that we use CrossFit principles to increase our ability to go long by using some techniques and training principles that focus on developing the cardiovascular engine, increasing stamina and maximizing power output. Long slow distance, no… all out efforts, work/rest sets, and threshold work, yes. Some Wednesdays DO involve running, but not today.
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Kolby covers some mechanics pointers for the hang power snatch
Wednesday’s WOD at 7 and 9am, 4 and 6pm
5pm CrossFit Endurance, Speed and Power Session
Back squat
10-10-10
Post loads to chalkboard
-then with the remainder of the hour-
Additional strength- rotate as many times as possible with quality movement of:
Atlas stone ground to shoulder, 10 reps
Alternating reverse step lunges- barbell taken from rack, 10 reps
GHD glute-ham raises, 10 reps
