CFE

• 4 rft:
• 4 DB hang power clean and jerk (50/35) (1 DB, 4 reps each arm)
• 5 DB front squats
• 6 HSPU
• 7 box jump overs (24/20)
• 400m run

CrossFit

Warm-Up

A. General
EMOM x 3 @increasing intensity
-10/8 Cal Machine/30 Mountain climbers
-30 Single unders

B. Mobility
Lat stretch on floor
5 repetitions/side

C. Specific
1 round:
30s Single arm press
30s Squat hold
30s Jumping air squats

Strength

Clean and Jerk (7 x 4+1)
E(2)MOM x 7
Set 1: 4+1 @62%
Set 2: 4+1 @72%
Set 3: 4+1 @80%
Set 4 and 5: 3+1 @85%
Set 6 and 7: 4+1 @75%, TNG

Conditioning

AMRAP
21minutes
8 Burpees
10 Alternating DB Snatch@1×50/35lbs
200m Run

Accessory Work

Metcon (3 Rounds for reps)
Core strength

Weighted Toe Touches

3 x max reps in 60 seconds
Rest 2 minutes

CFE

• 30 KBS, 1200m run (53/35)
• 25 goblet squats, 800m run
• 20 box jumps (24/20), 400m run
• 15 pull-ups, 200m run 
• 10 tire flips, 100m run
• 15 pull-ups, 200m run
• 20 box jumps, 400m run
• 25 goblet squats, 800m run
• 30 KBS, 1200m run
  

CrossFit

• 30 min amrap:
  • 600m run
  • 15 c and J 135/95
  • 12 box jump over 24/20
  • 9 pull ups

CFE

4 rft:
3 wallwalks
6 KB squat clean and press (53/35)
9 burpees
500m run 
* every 3min complete 50 double unders (3×1)

CrossFit

8×3 Back Squat @75% (rest 60-90 sec between sets)

metcon:

• Amrap 16:
  • 30 double under
  • 12 thruster 95/65
  • 30 abmat sit ups
  • 12 hspu

CFE

5 rft:
15 wallballs (20/14)
20 box jumps (24/20)
15 donkey kicks
300m run

CrossFit

• Emom 8
  • 2 Clean + Jerk (70-80%)

• For Time
  • 21-18-15-12
    • row calorie
    • push ups
    • t2b

CFE

4 rft:
15 T2Ring
400m run 
30 second rest

Then: Death by 3’s
Goblet squats+sit-ups 

CrossFit

• 0:00-10:00
  • 10 min Amrap:
    • 5 squat snatch 135/95
    • 200m run
• rest 5min (10:00-15:00)
  • 15:00-25:00
    • 10 min Amrap
    • 7 power snatch 95/65
    • 200m run

*Score two Separate Amraps*

core: 4 sets

• 15 hollow rocks
• 15 oblique side bends each side (db or kb)

CFE

Tabatas!
Double unders
Plate G2OH (45/25)
Up/downs
Shuttle runs 
OH plate lunges

CrossFit

strict press: 8×3 @75% (rest 60 sec between sets)

Metcon:

• 5 rds for time: (cap 22 min)
  • 40 double unders
  • 10 burpee box jump over 24/20
  • 5 power cleans 155/105