WOD
A.1 Bench Press 3RM, 3×3 @ 90%
A.2 4 Rounds
10 Power Clean #185/#115
50 Double Unders/Tuck Jumps
Run 200M
Post loads and times to comments.
Endurance athletes and those who wish to add a little more to their training: Crossfit Endurance is coming to SandyDog. This is a 3 day a week program, recommended for a minimum of 12 weeks, supplementing the traditional Crossfit programming already offered. This program is based on 3 principles:
Skill-Learn running technique that is proven to reduce injury and increase performance.
Intensity- High intensity training to help you reach your goals quickly through the utilization of interval, tempo and stamina WOD’s, provoking neurological and hormonal adaptations across the three metabolic pathways (phosphagen, glycoltic, oxidative). Simply said, intense training stimulates a rapid development of your aerobic capacity without the sheer volume and time constrains of LSD training.
Volume-This program focuses on quality not quantity. Crossfit is the basis of the program. It is not simply a supplement. You are not required to be a member of SandyDog to participate in the endurance program but you will find the endurance programming alone will not help you reach your full potential.
The cost of this program is $90 a month. Tuesday and Thursday at 5pm. Saturday at 8am.
WOD
20 Minute AMRAP
10 Toes to Bar
20 KB Swings
30 Lunges
Then…
50 Evil Wheels
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WOD
A.1 Squat 3 RM; 3×3 @ 90% of 3RM
A.2 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
HSPU
Pull Ups
If you want to get stronger, all movements should be strict. Chest to Bar even on the pull ups.
Kipping is acceptable for technique.
Post loads and times to comments.
