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Sweat – Aerobic endurance AE7

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CrossFitGreen – SWEAT

Aerobic Endurance

Metcon (No Measure)

Longer set intervals, you will rotate between Rower,Bike,Ski and runner. Learn how to pace correctly on each piece of equipment. Pick a pace in the warm up round and try keep it the entire session not knowing what the intervals/rest will be :). If you have your Fitbit/heart rate monitor bring it in and get some metrics of what you performed…… can you make it aerobic. Myzone Green/low yellow

Sweat – Aerobic Power AP3

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CrossFitGreen – SWEAT

Aerobic power

Metcon (No Measure)

Shorter set intervals, you will rotate between Rower,Bike,Ski and runner. Learn how to pace correctly on each piece of equipment. Pick a ( Pace 80%effort) in the warm up round and try keep it the entire session not knowing what the intervals/rest will be :). If you have your Myzone heart rate monitor bring it in and get some metrics of what you performed…… can you make it aerobic. Myzone Blue/Green/yellow/Red

Sweat – Aerobic Power AP1

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CrossFitGreen – SWEAT

Aerobic power

Metcon (No Measure)

Shorter set intervals, you will rotate between Rower,Bike,Ski and runner. Learn how to pace correctly on each piece of equipment. Pick a ( Pace 80%effort) in the warm up round and try keep it the entire session not knowing what the intervals/rest will be :). If you have your Myzone heart rate monitor bring it in and get some metrics of what you performed…… can you make it aerobic. Myzone Blue/Green/yellow/Red

Sweat – Aerobic Power AP6

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CrossFitGreen – SWEAT

Aerobic power

Metcon (No Measure)

Shorter set intervals, you will rotate between Rower,Bike,Ski and runner. Learn how to pace correctly on each piece of equipment. Pick a ( Pace 80%effort) in the warm up round and try keep it the entire session not knowing what the intervals/rest will be :). If you have your Myzone heart rate monitor bring it in and get some metrics of what you performed…… can you make it aerobic. Myzone Blue/yellow/green/Red

Monday 8th July

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CrossFitGreen – CrossFit

Weightlifting

box squat (1×3)

add 1-5kg depending on how you feel. listen to coaches and ask for advice , last time we are doing this

box squat (1×5-8)

Metcon

Metcon (Calories)

90sec on 90sec offx3

10 thrusters 42.5/30

remaining time

max effort row for kcals

score is kcals
Myzone- Red

Sweat – Lactic Power LP4

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CrossFitGreen – SWEAT

Lactic power

Metcon (No Measure)

Shorter set sprint intervals (different than last weeks session), you will rotate between Rower,Bike,Ski and runner. Learn how to Go all out on each piece of equipment. Pick an all out pace in the warm up round and try Push to keep it the entire session not knowing what the intervals/rest will be :). If you have your Myzone heart rate monitor bring it in and get some metrics of what you performed…… How hard can you push. MyZone- Red