* 5km run
* 6 by 150m hills sprint repeats with jog recovery
* 10 sets
3 deadlifts @ 200kg
15m Prowler suicide shuttle (30m) @ 160kg
*6 HSPU on min 6min
* 3 position snatch (low to high)
10-15sets not sure
* 20 Turkish get ups each arm (40 total @24kg)
* every min on min 20min
10 pull ups
5 burpees
WORKLOAD
jog 5000m
sprint 900m
deadlift 30 reps @200kg
prowler 300m @160kg
HSPU 36 reps
Snatch up to 45 reps
TGU 40 reps
Pull ups 200
burpees 100
Hey Rob,
ReplyDeleteWanted to catch up at Regionals but kept missing you!! Jess went really well mate, she was awesome!
I was happy with where we ended up (17th), was a good effort with a team that some had only been CrossFitting for 5 months and I was the only one that had been before...
Anyway with all your training, how many sessions a day are you doing? Are you working nutrition around to suit or just eating when you feel hungry??
Scotty