Track/Intervals (TM @2%)
Warm-up + 4x100 with increasing paces (8.4, 9, 9.4, 9.9 mph)
4x200 @ 9.3 mph (6:40 pace) w/ 200 rec @ 6.8 mph
4x400 @ 9.3 mph w/ 400 rec @ 6.8 mph
Cool down for almost 2 miles
Did track on the treadmill because the weather is cold and very strong winds. I like using the TM for track since the pace is more consistent. I replaced stairs with 3 sets of 10 rep air squats. Leg are plenty sore from yesterdays crossfit.
Evening Crossfit
3 sets of:
A.1 Hang power snatch 3 reps; rest 30 sec (95, 115, 95#)
A.2 Strict dips 15 reps; rest 2 min
+
4 sets of:
30 sec. amrap DL @ (185#)
30 sec. amrap box jump 24"
30 sec. amrap plyo push-ups
200 sprint
rest 2 min
And, 1 mile cool down run | 