7.10.19
CFE:
Long Intervals:
6 x 400m run, 100m sled drag, (45/35) 30 sec rest
3 rds forward
3 rds backward
Then: 3 rds: 30 sec work, 15 sec rest
Close hand push-ups
DB strict press
Dips (box or rings)
Bent over rows
1min rest
CrossFit:
Barbell Cycling
For time :
10 deadlifts , 10 Push jerks (115/85)
8 deadlifts, 8 push jerks (135/95)
6 deadlifts, 6 push jerks (155/105)
8 deadlifts, 8 push jerks (135/95)
10 deadlifts, 10 push jerks (115/85)
Conditioning:
-For time –
50/35 cal row…..
Directly into ;
50,40,30,20,10 double unders
10,20,30,40,50 abmat sit ups
Directly into ;
….400 m run