CrossFit 416 Daily – Tuesday, April 7

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CrossFit 416 Daily – Tuesday, April 7

News and Notes:

  • CF 416 Endurance starts today!  There is still time to sign-up for the 8-week program.  Click here to register
  • Friday is Rugby Rumble!  Get your ticket today for the open bar event, and may be the greatest night of your life!! Get your ticket here

Strength

Press

On the 3 min x 5 sets

Level 1: 5 reps – 15lbs from 5 RM

Level 2: 5 reps @ 80 % of 1RM

 

WOD

For time:

50-40-30-20-10 reps

Kettlebell Swing (53/35)

25-20-15-10-5 reps

Box Jumps (24/20)

* Complete 10 Ring Dips in between each round

 

Endurance WOD

1. Warm up #1

2. WOD:
5KMers
3 x (400m, 300, 200, 100) jog 100m in-between each distance
Rest 2 minutes between each round
10KMers, Halfs & Fulls
4 x (400, 300, 200, 100) jog 200m in-between each distance
Rest 2 minutes between each round
[TIME EACH ROUND]
3. Banded glute work
4. Cool down & Roll out (stretching focused on full legs)

5 interesting facts from the CrossFit Open leaderboard

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