2.29.20
- CrossFit Solafide is closed!
- join the community at CFC., Always Strong Crossfit @ 9am!
- Wod For Emily!
- 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
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
CFE
Wednesday Endurance:
5 rft:
50 double unders (3×1)
20 wallballs
10 devils press (40/25)
1 minute rest
CrossFit
Snatch Complex
metcon:
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
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: