Monday 4/4: Off day
Tuesday 4/5:
crossfit = 21,15,9 power snatch(45lb), dips, boxjumps for time
run time trial - 10k for time, warmup well 10mins include 4x30sec pickups
Wednesday 4/6:
crossfit strength = 5x(3deadlift with 5burpees after each round of 3) 90'r bw rounds
swim interval - 12x50 on 90'rest - focus on good hard effort, efficient form; warmup well at least 500m;
Thursday 4/7:
bike interval - tabata 32x (20:10) - make your 20sec intervals hilly and your 10sec flat easy- warmup a good 15-20mins before this ride!
Friday 4/8:
crossfit = 50stepups, 40boxjumps, 30situps, 20burpees, 10pullups (2x) for time
swim tt - 500m for time - warmup well with 200free, 100pull, 100kick with fins and some fast 50's.
Saturday 4/9:
crossfit = fran
run interval - 2x(5mins hard effort 3mins recover); 2x(2mins hard effort 2mins recover) finish 5mins easy
Sunday 4/10:
bike tt - 90mins for distance, warmup with 10mins of easy to steady efforts - then progress though a 90min time trial - think focused and strong - hydrate!
Sexy!
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