Synergy Fitness – CrossFit Endurance
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
Reference Monday’s workout for additional details. Choose one of the options and complete. Make sure it is a DIFFERENT option than you chose Monday.
There is no lift intentionally. Strength is tied in to the High Intensity Piece today
High Intensity Training
30 Power Cleans 135/95
60 MB Sit-ups to Throw 20/16
Scale the Power Clean weight to something moderate for you. Should not be able to blow through sets of 10 on that weight. Challenge yourself but don’t make it one-rep max territory.
MB sit ups video here: https://www.youtube.com/watch?v=XgP-Y9soC0k