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Sweat – 7th Nov

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CrossFitGreen – SWEAT

Lactic Endurance

Metcon (No Measure)

Name: Lactic endurance 3

Intervals: 20sec efforts 30-90sec rests

Rotations: after all efforts on each piece

total time:35mins

Pacing: 70-85%

Myzone: green – yellow

Energy system: Oxidative

Double session: is ok todo a double session

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@SWEAT_CROSSFITGREEN

Sweat – 6th Nov

By: 0

CrossFitGreen – SWEAT

Metcon (No Measure)

Name: Aerobic power 14

Intervals: 10mins efforts

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 – 5th Nov

By: 0

CrossFitGreen – SWEAT

Aerobic Endurance

Metcon (No Measure)

Name: Aerobic endurance 9

Intervals: 30-3mins on 1min rests

Rotations: after 4 efforts on same piece

total time:42mins

Pacing: 70-85%

Myzone: green – yellow

Energy system: Oxidative

Double session: is ok todo a double session

CHECK US OUT ON INSTAGRAM

@SWEAT_CROSSFITGREEN

Crossfit 4th Nov

By: 0

CrossFitGreen – CrossFit

Weightlifting

Front Squat (1-5 reps)

90-93% make sure heavier than 2 weeks ago. and try perform as many good reps towards 5 the optimal number we want to see is 3

Front Squat (10 reps)

80-83% depending on how you feel.

Metcon (Time)

B) 10min cap

3 Rounds

15 wallballs

15 burpees box jump

Crossfit – 1st Nov

By: 0

CrossFitGreen – CrossFit

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes