10.8.19
CFE:
Tuesday Intervals:
Short Intervals:
Compliments of Coach Joe Blumenauer!
6 rds of shuttle sprints
5m, 10m, 15m
10 DB thrusters (35/20)
1min rest
- touch right side going down, left side coming back
Then: 8m AMRAP:
12 seated floor alt. DB snatch (6 each)
12 weighted pistols off box (6ea)
8 pike press
10 dead bug with MB (5 ea)
CrossFit:
Tempo Deadlift
5 Sets of 1
Tempo: 6 Seconds Up, 6 Seconds Down
Build to a moderate, and not to exceed 55%. Rest as needed between sets.
Condtioning
5 rds:
25 double unders, 9 deadlifts 225/155
25 double unders, 12 hspu
core cash out:
50 weighted abmat sit ups 20/14