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CrossFit and ICE Training Strength/Skill Work Sprint Drills WOD 100m sprint @ 50% perceived effort Recovery: walk back to start 100m sprint @ 70% perceived effort Recovery: walk back to start 100m sprint @90% perceived effort Recovery: 3 minutes 100m sprint @ 100% perceived effort Recovery: 3 minutes 100m sprint @ 100% perceived effort Followed by…. 100 [...] Strength/Skill Work Thruster: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max. WOD Every minute on the minute for 15 minutes 5 Deadlifts 5 Hang Power Cleans 5 Thrusters If you complete the cycle in 30 seconds you have 30 seconds rest. If you [...] |
 
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