CFE:

Short Intervals:

4 x 500m run, 30 sec rest
4 x 100m run, 15 sec rest
4 x 500m run, 30 sec rest
1* more of each for full marathon training

then 5 rds:
10 DB snatch (53/35)
10 weighted box step ups (24/20)

CrossFit:

Strength

-Back Squat-

Every 2 min for six rds:
0-2: 5 BS @70%
2-4: 4 BS @75%
4-6: 3 BS @80%
6-8: 4 BS @75%
8-10 : 3 BS @ 80%
10-12: 2 BS @ 85 %

Conditioning

For Time:

For Time:

50 dead lifts (135/95)
40 hang power clean (135/95)
30 s2oh (135/95)
20 squat snatch (135/95)
10 lateral bar burpees