CFE

Friday Funday! 9:00am
30m EMOM
0-4) 15 strict press (35/20)
5-9) 15 goblet squats (53/35)
10-14) 40 double unders (45 seconds singles)
15-19) 15 wallballs (20/14)
20-24) 12 box jumps (24/20)
25-29) 45 sec max calorie row
****Score: calories

CrossFit

• Deadlift
  • 1×5 @70%
  • 1×3 @80%
  • 1×1+ @85%
    
• metcon:
• For Time:
  • 30 wall balls
  • 15 burpee to rig
  • 30 hang power cleans 75/45
  • 30 strict press 75/45
  • 30 bent over row 75/45
  • 15 burpees to rig
  • 30 wall balls

CFE

Thursday Endurance:
6 rft:
5 ring rows
10 pistols
15 KB SDHP (53/35)
25m bear crawl
300m
1 min rest

CrossFit

• Row intervals
  • 4x500m 1:1 rest
• directly into…..
  • 6×100 1:1 rest

Metcon:

• 4 rft:
  • 14 front rack lunges 95/65
  • 15 box jumps Overs 24/20
  • 20 push ups

CFE

Wednesday Endurance:
100 double under buy in (3×1)
Then 6 rds:
10 single arm DB CNJ (each) (50/35)
10 burpees
20 weighted lunges
Then:
100 double under cash out

CrossFit

Snatch:

• Emom 10
  1 hang squat snatch + squat snatch
  • @65-75%
    

metcon:

• Amrap 3
  • 30 double under
  • 10 hang power snatch 75/55
• *rest 2 min*

• Amrap 3
  • 30 double under
  • 8 power snatch 95/65
• *rest 2 min*
  
• Amrap 3
  • 30 double under
  • 6 squat snatch 135/95

*score 3 separate amraps *

CFE:

Tuesday Endurance:
Compliments of Coach Silvia C Emilia
50/40/30/20/10
KBS (53/35)
Box jumps (24/20)
10 cal row or 150m run

CrossFit

• Push press
  • 1×5 @70%
  • 1×3 @80%
  • 1×1+ @85%

metcon

• For time:
  • 40 weighted abmat sit up 20/14 buy in*
• Then 5 rds: 
  • 10 double DB push press 50/35
  • 8 t2b 
  • 6 power cleans 175/105
    *40 weighted abmat sit up 20/14 cash out *

CFE

Monday Endurance:
“MLK”
34m AMRAP
1000m Row
15 KB CNP (53/35)
19 pull-ups
29 cal bike
39 KBS
4 HSPU
4 manmakers (45/25)
19 push-ups
68 abmat sit-ups

CrossFit

• Backsquat
  • 1×5 @70%
  • 1×3 @80%
  • 1×1 + @85%
    

metcon:

• Emom 24
  • 1- 15/10 cal row
  • 2- 8 bar facing burpees
  • 3- 8 front squats 115/85

CFE

Saturday Endurance: 8:00am
45 min time cap!

Optional partner wod

“Bert”
50 burpee buy in:
400m run/Row
100 push-ups
400m run/Row
150 walking lunges
400m run/Row
200 air squats
400m run/Row
150 walking lunges
400m run/row
100 push-ups
400m run/Row
50 burpee cash out

CrossFit:

• every 10 min x 3 rds (Team of 3)
• 0:00-10:00
  • 120 dB snatches 50/35
  • 5 rds: 6 rope climbs
    20 box jump over 24/20
  • *one person works on snatches, while the other two work on the 5 rds. Swap whenever you want*
    
• 10:00-20:00
  • 120 db hang clean and jerks 50/35
  • 5 rds: 20 pull ups
    • 30 wall balls 20/14
  • *one person works on snatches, while the other two work on 5 rds. Swap as needed*
    
• 20:00-30:00
  • 120 dB snatches Snatches 50/35
  • 5 rds: 30 ring rows
    • 30 jumping air squats w/ wall ball.
  • *one person works on snatches, while the other two work on 5 rds. Swap as needed
    
• if you finish before the ten minutes you rest until the next portion starts. If you are not done. Move on to the next portion at the ten minute marks*