Summer Programming: Day 6

"Crippled"

WOD

Crossfit Endurance:

Tabata running

8 rounds of 20 seconds on, 10 seconds off.

Effort should consistently be faster than best mile pace.

Olympic Lifting:

Find new 1 rep max in snatch

BTN rack jerk 3x3

Snatch Grip Deadlift 3x5 at lofty snatch goal weight

*Ideally crossfit endurance workouts are done three hours after regular lifting and/or WOD. If you struggle with the breathing in crossfit more than the weight, give it a shot once a week with a goal of twice a week.

http://www.crossfitendurance.com

One of the craziest videos I've ever seen:

http://www.sicfit.com/event/main/video/id/236546-What-SICFIT-means/vid/328327-Get-Lifted-CrossFit-Paul-Smiths-Kong