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Sweat – Aerobic Power

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CrossFitGreen – SWEAT

Aerobic power

Metcon (No Measure)

Name: Aerobic power 11

Intervals: efforts 45sec rests 45sec

Rotations: After 3 efforts on each

total time:36mins

Pacing: 65-85%

Myzone: blue-green – yellow

Energy system: Oxidative

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

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Phaturday

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CrossFitGreen – CrossFit

Weightlifting

Power Snatch

power snatches 3 x 65% rest 2 min

power snatches 3 x 70% rest 2 min

power snatches 3 x 75% rest 3 min

Repeat once again adding 5 % to each percentile

% off your 1RM Squat Snatch

Clean

Squat clean 3 x 70 %rest 2 min

Squat clean 3 x 75 %rest 2 min

squat clean 3 x 80 %rest 3 min

Repeat once again adding 5 % to each percentile

% off your 1RM Squat Clean