Open gym options (8-10am!)

CFE

1000m run
10 rds:
5 T2B
10 box jumps (24/20)
15 wallballs (20/14)
30 double unders (3×1) 1000 m run

CrossFit

• For Time:
  • 30 box jump overs 24/20
  • 30 power cleans 95/65
  • 30 push jerks 95/65
  • 30 lateral bar burpees
  • 30 single arm db hang c and j 50/35
  • 30 Alt DB snatches 50/35
  • 30 box jump overs 24/20

CFE

28m AMRAP
6 HSPU
12 alternating pistols
18 slam balls (30/20)
300m run 

CrossFit

For Time: 

• 4 rds
  • 300m run
  • 12 pull ups 
  • Rd 1 6 squat snatch 135/95
  • Rd 2 5 sq snatch 155/105
  • Rd 3 4 sq snatch 175/115
  • Rd 4 3 sq snatch 185/125

Accessory:

• 4 sets
  • 15 good mornings (45/35)
  • 20 hollow rocks

CFE

Thursday Endurance:
5 rft:
400m run
10 feet elevated ring rows
10 DB hang clean (45/25)
10 DB push press

CROSSFIT

• For Time:
  • 400m run
  • 60 wall balls
  • 60 abmat sit ups
  • 400m run
  • 50 bent over row 85/55
  • 50 floor Presses 85/55
  • 400m run
  • 60 abmat sit ups
  • 60 wall balls
  • 400m run

CFE

Long Intervals:
2 x 1600m run, 2min rest
2 x 1200m run, 90 sec rest
1600m run
*additional 1600m for full marathon training

Then: 3rds:
12 alternating single leg DL (2DB’s or KB’s)
12 renegade rows
12 plate tucks

CrossFit

• Amrap 5
  • 4 front squats 185/115 (from the floor)
  • 8 box jump over 24/20

…Rest 3 min…..

• Amrap 5
  • 8 single arm db thrusters 50/35
    • 4 R arm/4 L arm
  • 8 hspu

….rest 3 min…..

• 8 min to find a heavy single c and j

CFE

24m AMRAP
5 pull-ups
10 wallballs (2/14)
20 sit-ups
50 double unders (3×1)
250m run

CrossFit

• bench press:
  • 6×6 @65-%
    • on the 90 sec

metcon

• 5 rds
  • 12/9 cal bike
  • 12 push press 95/65
  • 12 OHS 95/65

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: 6m AMRAP
10 RKBS/Squat swing (53/35)
10 goblet squats
10 push-up/child pose 

CrossFit

Back squat 

6×6 @ 65% 

…. on the 90 sec

• 6 rds for time
  • 8 dead lifts 185/125
  • 5 power cleans 185/125
  • 8 bar facing burpees