CrossFit 416 Daily – Tuesday, April 14

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CrossFit 416 Daily – Tuesday, April 14

News and Notes:

  • Last day to get your Rogue order in is Wednesday.  Send the product details to rachel@crossfit416.ca.  Payment will be due on Friday.
  • Please take all bags, bottles, clothing from the cubby’s at the front.
  • Interested in dropping in on an Endurance class, sign-up today on Mindbody.  Drop-ins are $10

Monday’s Whiteboard

Strength

Press

Every 3 minutes for 5 sets

Level 1:  4 reps +2.5lb-5lbs from last week

Level 2: 4 reps @ 85%

 

WOD

Complete as many rounds as possible in 10 minutes

10 x Power snatch (95/65)

20 x toes to bar

 

Endurance WOD

HIGH INTENSITY

1.A. Warm up #2

2.A Weighted sled sprints (4x 20m)
2.B. 10 min abs (30seconds:30seconds)

3. WOD: Turn around
500m sprint (80%) + 500m jog (50%)
400m sprint (80%) + 400m jog (50%)
300m sprint (80%) + 300m jog (50%)
200m sprint (80%) + 200m jog (50%)
100m sprint (80%) + 100m jog (50%)
[FOR TIME]

4. Jog back, stretch. (Ice bath at night)


CrossFit, a surgeons perspective

 

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