CFE:

Short Intervals:
4 x 600m run, 30 sec rest
3 x 800m run, 45 sec rest
*1 extra each for full marathon training 

Then: 3 rds:
15 V sit with chest press
15 weighted double crunch
15 windmill (each)

CrossFit:

Oly

SNATCH

-On the Minute x 11-
Minute 1 @ 70%
Minute 2 @ 75%
Minute 3 @ 80%
… Minute 4 – Rest
Minute 5 @ 75%
Minute 6 @ 80%
Minute 7 @ 85%
… Minute 8 – Rest
Minute 9 @ 80%
Minute 10 @ 85%
Minute 11 @ 90%

Conditioning

3 Rounds:
75 Double-Unders
10 HSPU
3 Rope Climbs
10 Power Snatches (115/80)