Synergy Fitness – CrossFit Endurance
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)
3:00 Repeats, Rest 3:00
Recommended range 3 – 6
: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.
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
Deadlift (4×5 then 1 set of AMRAP)
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)