CFE:

Short Intervals

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

then For Time:
1,2,3,4,5,5,4,3,2,1
DB thrusters
up/downsC

CrossFit:

Oly

3 Position Power Snatch

1 rd every 90 Sec. x 7 sets
0:00- 55%
1:30- 60 %
3:00- 65 %
4:30- 60%
6:00- 65%
7:30- 70%
9:00- 75%

*these % are based off your 1RM Power Snatch

Conditioning

for time:

22,18,14,10

-Power snatch (75/55)
-ab mat sit ups
-Burpees
-ab mat sit up