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