CFE:

Movement of the Month: HSPU

4 rds for reps:
1 min burpees
1 min wallballs (20/14)
1 min MBC
1 min MB sit-ups
1 min hang power cleans (35/25)
1 min rest

CrossFit

Power Clean
On the 1:30 x 6 Sets:
1 Clean Pull
1 Power Clean
1 Low Hang Power Clean

sets 1-3 60-70% of power clean max …sets 4- 6 build to a Heavy complex for the day

conditioning

3 x AMRAP 4, resting 4:00 between:
15 Burpee Box Jump Overs (24″/20″)
21 Power Cleans
27/21 Calorie Row

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

*Record total reps in each rd. With our score for the day being the sum Of Reps acquired in all 3 rds.

A full round for males = 63 rep/ females = 57 rep*

CFE:

Short Intervals:

5 x 400m run, 30 sec rest

5 x 100m sprint, 30 sec rest

5 x 400m run, 30 sec rest

Then

3-4 rds

10-15 DB bench press

10 B-15 DB upright row

And then 3-4 rds: 12  1 1/2 heels elevated goblet squats

3 broad jumps

CrossFit:

every 90 sec X 7 rds

2 hang power snatch + 2 OHS

*70-75 % of snatch max

conditioning:

*15 min clock*

With a 10:00 Time Cap:
21-15-9:
Squat Snatch (95/65)
Pull-Ups

After Completion or Cap, until the 15 Minute Mark:
Build to Heavy Single Snatch
Power or Squat

CFE:

Saturday, Sep28

800m run 
“21”

Wallballs (20/14)

KBS (53/35)

800m run 

CrossFit:

Team of 3 : (30 min cap)

1 partner runs 200m run

(rotate runner each time, relay style)

The other two partners continue to work

5 rds:

50 wall ball 20/14

40/30 calorie row

CFE:

3 rds:
50 double unders (3×1)
20 wallballs (20/14)
12 KB DL SUMO (53/35)
-2min rest-
4 rft:
400m run
15 GHD
10 pull-ups
5 heavy tire flips 

CrossFit

3 rft:

20/15 Calorie Assault Bike Or Row
15 Deadlifts (225/155)
12 t2b

Rest 3 min…. Then:

40 burpee box jump overs 24/20

*Score is Total time…. DO NOT SHORT YOUR REST*

CFE:

Thursday intervals: compliments of Coach Camie
24m Clock ….Every 3min:
400m run, rest remainder of 3min

Then: 8m EMOM
30 sec DB Z press
30 sec wide grip pull-ups (band assisted)

CrossFit:

Strength:

Every 90 seconds x 7 sets

1 hang power clean + 1 power clean + 1 jerk

*65-75% of power clean max*

Conditioning:

15 min amrap:

10 hang power cleans 115/85

8 front squats 115/85

6 push jerks 115/85

200m run

CFE:

10m AMRAP
25 KBS (5/35)
250m run
2min rest
15m AMRAP
8 HSPU
16 pistols
24 abmat sit-ups
300m run

CrossFit:

Conditioning
“Workaholic”
3 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups
… Directly Into:
3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)

accessory:

3 rds:

16 single DB box step ups

16 ghd sit ups