Nov 1, 2015

Rich Froning Day 31

Session 1

Morning Session:

Run first thing in the morning. If you do anything before running you will not be able to hold any decent paces

Metcon (Time)

Run - 2 rounds: 4 minutes at 8minute/mile pace & 20 seconds max effort sprint w/ 60 seconds rest after each reps - 2 round: 3 minutes 30 seconds at 7minute/mile pace & 20 second max effort sprint w/ 90 seconds rest after each rep - 2 rounds: 4 minutes at 8minute/mile pace & 20 seconds max effort sprint w/ 60 seconds rest after each reps - 2 round: 3 minutes 30 seconds at 7minute/mile pace & 20 second max effort sprint w/ 90 seconds rest after each rep

Workout Details:

Workout Pacing: These paces are manageable if you have a 5:20-6:00 mile. If you do not have that mile range, use 65% intensity for the 8min/mile pace and 80% intensity for the 7min/mile pace.

Session 2

Afternoon Session:

CrossFit Weightlifting Session: Use October 17, 2015 for the Weightlifting Program today.

Weighlifting Snatch (3 Sets for 3 Reps at 50% of 1 RM Snatch) You have 2 options for Weightlifting today. You can do what the link has or you can change it up and do what Rich did. He went heavier for his sets. He still did the 3 waves for the same number of reps but used 75%, 80%, and 85%.

The 3 waves means hit 3 reps at the lowest weight, 2 reps at the middle weight, and then 1 rep at the heaviest weight. Go through that 3 times.

Whichever option you choose, just put your weights into Wodify.

You have 2 options for Weightlifting today. You can do what the link has or you can change it up and do what Rich did. He went heavier for his sets. He still did the 3 waves for the same number of reps but used 75%, 80%, and 85%.

Whichever option you choose, just put your weights into Wodify. - Clean and Jerk (3 Sets for 2 Reps at 55% of 1 RM Clean and Jerk) - Clean and Jerk (3 Sets for 1 Rep at 60% of 1 RM Clean and Jerk)