CFE:
Long Intervals:
3 x 500m run, 10 T2Ring, 30 sec rest
3 x 500m run, 10 GHD, 30 sec rest
Then tabatas!
DB should press
DB bicep curl
Tricep box dips
CrossFit:
Strength:
Bench press :
Work to a heavy triple
….Then drop to 50 percent of the triple and do two sets of max reps 90 sec rest between sets.
Conditioning:
4 rds for time:
6 squat cleans 185/125
12 bar facing burpees
200m run
Directly into …..
3 rds
20 abmat sit ups
15 pushups
CFE:
600m run, 60 sit-ups
400m run, 50 KBS (53/35)
600m run, 40 wallballs (20/14)
400m run, 30 push-ups
600m run, 20 ring rows
400m run, 10 T2B
CrossFit:
Strength:
Deadlift
5×2 @80%
2 x 1 @ 90%
Conditioning
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Assault Bike or Row
*score is slowest rd.
CFE:
Short Intervals:
4 rds: 300m run, 300m row, 3 wallwalks, 30 sec rest
Then: 4 rds:
10 KB DL + burpee (75/53)
10 KB push-ups
10 reverse pistols (ea)
CrossFit:
Conditioning
“Kelly Rowland”
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row
1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)
Midline:
3 rds:
15 ghd
12 good mornings 75/55
CFE:
Movement of the Week: Rowing
5 rft:
15 cal Row
15 box jumps (24/20)
15 DB push press (35/20)
15 Sumo DL (75/53)
CrossFit:
Strength:
Power clean + push jerk :
Emom 8:
2 power cleans + 2 push jerks
70-75% of max jerk
Conditioning :
AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges (53/35)
7 Push Jerks (155/105)
CFE:
100 double under buy in:
2 rds:
15 burpee box jumps (24/20)
20 DB snatch (50/35)
300m run
3 rds:
20 wallballs (20/14)
2 rope climbs
30/20 cal Row
4 rds:
12 RKBS (75/53)
400m run
CrossFit:
Partner Wod:
1 mile run (both partners run )
Directly into …
10 rds:
12 thrusters 95/65
12 pull-ups
12 burpees
CFE:
50/40/30/20/10
Cal bike
KBS (53/35)
Abmat sit-ups
CrossFit:
Barbell Cycling :
On the Minute x 5:
5 “Touch and Go” Squat Snatches
Same load across all sets. This workout will be repeated.
*60% of squat snatch (do not exceed )
Conditioning:
5 Rounds:
10 Power Snatches
10 Box Jump Overs (24″/20″)
Barbell Pounds – 95/65
Core accessory :
5 rds : (no clock)
10 cal row sprint
10 ghd sit ups
