Endurance- 5k Training. You have four weeks until you attempt to run your fastest 5k whether it here or at this race on Friday April 19th

https://runsignup.com/Race/FL/Tampa/RoarThroughYbor

Two options-
If you have run a 5k, treat this as speed work. Go fast on these miles
3×1 mile with 5 minute rest
If you haven’t run a 5k treat this as time on your feet. Go slower. Run a mile slow. Rest 5 minutes repeat 2 or three times

9am-mobility

10am Partner chipper 40 minute cap. Will anybody make it! split the work however you want.
Start with 1000M Row
Then go into
10 rope climbs (or 10 pulls each from the floor)
10 Sled push (50 meters down and back)
20 Man Makers
20 100m sprints (go every other person)
30 Power Cleans 135/95
30 Shoulder to overhead 135/95
60 Slam balls over the shoulder
60 Walking lunge with slam ball
80 wall balls
80 Burpees
100 Cal bike
100 walking lunges
1000m row cash out

Workout of the day can be found at

games.crossfit.com
Are you all ready for 19.4?
Class times are 5am, 6am, 9am, 10am and then beginning at 4am we will start Friday Night Lights. Just show up anytime, warm up and we will get you into a heat.

Because of the Crossfit Open we won’t be having a strength piece today. Instead we start class with a short 5 minute bike and then 15 minutes of mobility.

Wod-
Partner Wod-
25 Minute Amrap Split all work however yo want.
2 sled pushes
50 foot overhead walking lunge with DB
40 wall balls
30 cal row
20 Hand stand push ups or combination of Hspu and push ups, switch when you want, they dont have to be strict HSPU.

Warm up-
800 m run (morning classes run four 200’s so we dont drag dirt in)
Then
4Rounds
5 pull ups
10 push ups
15 squats
10 pass throughs

Review press, push press, push jerk…. as a family!

Strength
Strict press- Work your way to a 1 rep max, start light, get at least 7 sets to get there. Might look like this after 2 sets of empty bar press
5,5,(60ish %)3,3,3 (working up) 1,1.1+ until you fail
Next Push Press, work your way to a 1 rep max. Start where you left off on your strict press. Add slowly… 2.5s and 5’s, this should be about 7 more sets
Last Push jerk. Start where you left off on push press… add slow, probably lest sets on this one but go until you fail

Wod-

Running Annie
50-40-30-20-10
Double unders
Sit ups
run 400 between each round

if you dont have doubles TRIPLE the number of jump rope
150,120,90,60,30

Today is going to be so fun!
Warm up-Let’s try this again-
8 minutes with a partner
1 person bikes 1 minutes
1 person does 10 air squats and the holds the bottom of their list squat until its time to switch

Grab a bar-
Clean progressions
0-1 minute 10 power position clean pulls
1-2 Minutes 8 power position power cleans
2-3 Minutes 6 hang position power cleans
3-4 Minutes 6 from the shin power cleans pause+front squat
4-5 Minutes 4 Full squat cleans

On a 20 minute clock slowly build up to your 3 rep max touch and go power clean. Get at least 6-7 sets include your lighter warm up weights. Thats a set every 3 minutes. No stalling.

3 rounds for max reps: (score is total reps of all 3 rounds)
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

Men: 155 lb.
Women: 105 lb.

Scroll for scaling options.
Post total reps to comments.

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Related:
• The Power Clean

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Scaling
Reduce the loading on the power clean, but maintain a work-rest interval that encourages sprint efforts.

Intermediate Option
3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

Men: 115 lb.
Women: 80 lb.