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4.18.16

Synergy Fitness – CrossFit Endurance

Aerobic

You have three options this week. All three options will be available to you for both endurance sessions. Choose one today, and choose a different one for Wednesday, preferably the two sessions that work your weaknesses best.

Metcon (7 Rounds for distance)

Option One:

3:00 Repeats, Rest 3:00

Recommended range 3 – 6

Option Two:

:60 Repeats, Rest 3:00

Recommended range 4 – 8

*Add hill/grade to repeat as desired (can do this at the celery fields off Palmer). Put the in your notes if you did the workout with a hill.

Option Three:

9:00 Tempo Intervals @ 95% of threshold (aka push it!), Rest/EZ recovery pace 3:00

Recommended range 2 – 5

Cool Down and Mobility after whichever session you choose

Strength

Deadlift (4×5 then 1 set of AMRAP)

Deadlift

4 x 5 @

After doing those 4 sets, do one set of as many reps as possible @ same weight

Suggested WU as follows: 5 @ 50% – 5 @ 60% – 3 @ 70% (all off 5RM)

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