Blog Search

Crossfit 21-1-20

By: 0

CrossFitGreen – CrossFit

Weightlifting

Pull-ups

Negtaive pullups 8×3

or

BW 8×3

Weighted Pull-ups

weighted pullups 8×3

Metcon

Metcon (AMRAP – Rounds)

20min cap

Run 1000m

amrap

1 Bar mu/3 pullups

3 box jump overs

5 DBCJ 22.5/15

Run 1000m

Must get the 2nd 1000m run done inside time cap

score is rounds (only full rounds count

Sweat 21-1-20

By: 0

CrossFitGreen – SWEAT

AE15 (No Measure)

Name: Aerobic endurance 15

Intervals: 10min to complete distance (10km total sess if your able)

Rotations: after each effort

total time: 40mins

Pacing: 60-90%

Myzone: green – yellow

Energy system: Oxidative

Double session: is ok todo a double session

CHECK US OUT ON INSTAGRAM

@SWEAT_CROSSFITGREEN

Crossfit 20-1-20

By: 0

CrossFitGreen – CrossFit

Weightlifting

Deadlift

4×2 80-85%

Metcon

Metcon (AMRAP – Rounds and Reps)

11min partner amrap

you go I go, yoyo wod

7 /5kcals bike

7 swings russian 24/16

7 target burpees

then go back the opposite way

7 target burpees

7 swings russian 24/16

7/5 kcals bike

Keep switching direction

Sweat 20-1-20

By: 0

CrossFitGreen – SWEAT

AP13 (No Measure)

Name: Aerobic power 13

Interval: 40sec on 20sec-1min rests

Rotations: after each effort

total time:40mins

Pacing: 60-90%

Myzone: blue-red

Energy system: Oxidative

Double session: is ok todo a double session (person dependant)

CHECK US OUT ON INSTAGRAM

@SWEAT_CROSSFITGREEN

Sweat 17-1-20

By: 0

CrossFitGreen – SWEAT

AP10 (No Measure)

Name: Aerobic power 10

30 on 30 off

Rotations: after 3 efforts on same piece

total time:36mins

Pacing: 60-90%

Myzone: blue-red

Energy system: Oxidative

Double session: is ok todo a double session (person dependant)

CHECK US OUT ON INSTAGRAM

@SWEAT_CROSSFITGREEN

Sweat 16-1-20

By: 0

CrossFitGreen – SWEAT

LE3 (No Measure)

Name: lactic Endurance 3

Intervals: 20 on 90-30sec off

Rotations: After 5 efforts on each

total time: 35mins

Pacing: 85-100%

Myzone: yellowRed

Energy system: Glycolitic

Double session: Not advised todo a double session

CHECK US OUT ON INSTAGRAM

@SWEAT_CROSSFITGREEN