CFE

Tuesday Endurance:
8m AMRAP
6 DB STOH (50/35)
12 DB box step ups
2min rest
6-12-18-12-6
Burpee box jump overs
Goblet squats
Score: rounds and time

CrossFit

Strength:
Bench Press : work to a heavy double

Metcon

• Partner Wod:
• Amrap 20:
  • 20 Bench press 165/115
  • 14 power cleans 165/115
  • 40 alt dB snatches 50/35

Accessory:

• 2 – sets max length nose/toes wall hold
  • (scale Max length plank)
  • rest 45 seconds between
• 2 – sets of max rep strict press empty barbell
  • rest 45 seconds between

CFE:

Monday Intervals:
Short Intervals:
Every 2min X 7
1 min rest
5 DB hang clean and jerk, each (50/35)
Max cal row/bike
Score: calories

Then: 3 rds:
5 weighted clock lunges, each
12-15 strict hanging knee raises
12-15 V ups

CrossFit

Front Squat: work to a heavy single

metcon:

5 rds:

• 10 front squats 135/95
• 12 deadlifts 135/95
• 5 box jumps 30/24

CFE:

Saturday Endurance: 8:00am
45m time cap

4 rft:
400m run
24 T2B
24 box jumps (24/20)
24 goblet squats (53/35)
24 HR push-ups
24 cal Row/bike
24 air squats

CrossFit

Team of 3: (30 min clock)

*buy in 120/90 push ups*

• 45/30 cal row
• 45 snatches 95/65
• 45 wall balls 20/14
• 45/30 cal row
• 30 snatches 135/95
• 45 wall balls 20/14
• 45/30 cal row
• 24 snatches 155/105
• 45 wall balls 20/14
• 45/30 cal row
• 18 snatches 185/125
• 45 wall balls 20/14

*if completed under cap max distance row and max push ups until time runs out. Two athletes May work and One rest (rotate however)*

CFE:

Friday Funday! 9:00am
For time:
400m
3 rds:
21 push-ups
12 box jumps (24/20)

400m
3 rds:
21 KBS (53/35)
12 burpees

400m
3 rds:
21 GHD sit-ups
12 weighted step ups

400m
3 rds:
21 goblet squats
12 pull-ups

CrossFit

Hang squat clean – work to a heavy single

metcon:

4 min amrap: 

• 6 power cleans 135/95
• 6 push jerks 135/95
• 6 bar facing burpees 
  • Rest 2 min 

4 min amrap: 

• 4 power cleans 165/115
• 4 push jerks 165/115 
• 6 bar facing burpees 
  • Rest 2 min 

4 min amrap: 

• 2 power cleans 185/135
• 2 push jerks 185/135
• 6 bar facing burpees 

CFE:

Thursday Intervals:
4 rds Every 4min
500m, 10 1 arm KB DL (53/35)
4 rds Every 3min
400m, 10 1 arm KB HP (35/25)

Then: 3 rds
10-12 Bear crawl/renegade rows
10-12 DB floor press
12 plate sit-ups

CrossFit

•    For time: 
  •    50 double unders 
  •    30 KB swings 53/35
  •    50 double unders 
  •    30 double KB DL (suitcase) 53/35
  •    50 double unders 
  •    30 KB swings 53/35
  •    50 double unders 
  •    30 double KB DL (suitcase) 53/35
    

• Core:
  • 3 sets:
  • 15 ghd sit ups
  • 12 empty barbell good mornings

CFE:

• 10m AMRAP
  • 10 burpee DB snatch (50/35)
  • 30 abmat sit-ups
• – 2min rest –
• 15m AMRAP
  • 2, 4, 6, 8………….
  • DB push press (50/35) each arm
  • Cal row

CrossFit

• Snatch: work up to a heavy complex
  • 2 hang Power Snatch

metcon:

• 21-15-9 thruster 75/55 and Pull up
  • rest 90 sec after completion
• then: 9-15-21 thruster 75/55 and t2b