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  • Wod For Emily!
    

CFE

Friday Funday! 9:00am
8m AMRAP:
10 box jumps (24/20)
10 burpees
10 pull-ups

2min rest

8m AMRAP:
2 wallwalk
20 air squats
30 double unders (3×1)

2min rest

8m AMRAP:
200m run/Row
10 KB DL (53/35)
10 HSPU

CrossFit

• For time:
  • 15-12-9-12-15
  • deadlift 255/165
  • hspu

• 4 rds for quality:
  • 15 empty barbell good mornings
  • 12 empty barbell curls
  • 9 db bench press

CFE

Thursday Intervals:
Long intervals :
3 x 800m run, 1 min rest
3 x 600m run, 45 sec rest
2 x 400m run, 30 sec rest
*additional 800m and 600m for full marathon training

Then: 8m AMRAP
8 hang DB snatch (each)
Jumping air squats 8,16,24,32,40………

CrossFit

• amrap 6
  • 30 double under
  • 15 double db hang power clean 50/35
  • 10 push ups
    • rest 2 min
• amrap 6
  • 25 double under
  • 15 ab mat sit up
  • 10 double db bent over row 50/35
    • rest 2 min
• anrap 6
  • 20 double under
  • 15 alternating db Snatch 50/35
  • 10 Ring rows

• core cash out:
  • 5 sets: 15 hollow rocks
    • :30 sec plank between sets

CFE

Wednesday Endurance:
5 rft:
50 double unders (3×1)
20 wallballs
10 devils press (40/25)
1 minute rest

CrossFit

Snatch Complex

• 8 min emom
  • 2 hang power snatch + 1 hang squat snatch
• *@65-75 of power Snatch

metcon:

• Amrap 16
  • 10 box jump over 24/20
  • 8 bar facing burpee
  • 6 push jerks 155/105

CFE

Tuesday Intervals:
Short Intervals:
4 x 500m run, 30 sec rest
4 x 100m sprint, 30 sec rest
4 x 500m run, 30 sec rest
*1 more each for full marathon training

Then: 8m EMOM
8 alternating pistols + 2 strict pull-ups

*or alternate indoor wod

CrossFit

• bench press
  • 6×3 Start at 65% and work to a heavy triple.
    
• metcon
  • 9-7-5-7-9
    • bar mu
    • squat cleans 135/95
      
• or
  • 12-9-6-9-12 C2B
  • 9-7-5-7-9 squat cleans 135/95

CFE:

Monday Endurance:
20m AMRAP
1 burpee
2 box jumps (24/20)
3 KBS (53/35)
4 pull-ups
5 push-ups
6 air squats

CrossFit:

• back squat
  • every 90 sec for 6 sets.
    3 reps @65%
    
• metcon: for time….
  • Row 500m
  • 30 thruster 75/55
  • 30 pull ups
  • 30 thruster 75/55
  • Row 500m