CFE:

Short Intervals
8 x 300m run, 10 box jump/squat on top (24/20), 30 sec rest

Then: 5 rds:10 strict ring rows (feet elevated for added difficulty)10 strict push-ups (feet elevated for added difficulty)

CrossFit:

“Hot Sauce” Part #1
AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over Barbell
Max Overhead Squats
Barbell – 95/65 lb

Rest 3:00

“Hot Sauce” Part #2
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Barbell
Max Overhead Squats
Barbell – 115/85 lb

Rest 3:00

“Hot Sauce” Part #3
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Barbell
Max Overhead Squats
Barbell – 135/95 lb

Rest 3:00

“Hot Sauce” Part #4
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Barbell
Max Overhead Squats
Barbell – 155/105 lb

CFE:

3 rft:
3 rope climbs
5 tire flips
10 HSPU
15 pull-ups
20 box jumps (24/20)
250m Row 

CrossFit:

Team of 3- 30 min cap:

600m Team WB Run 30/20
60 Deadlifts, 60 Front Squats, 60 Push Jerks 95/65
600m Team WB Run 30/30
50 Deadlifts, 50 Front Squats, 50 Push Jerks 115/85
600m Team WB Run 30/20
40 Deadlifts, 40 Front Squats, 40 Push Jerks 135/95
600m Team WB Run 30/20
30 Deadlifts, 30 Front Squats, 30 Push Jerks 155/105

CFE:

6 rft:
400m run 
12 GHD
24 air squats
48 double unders (2 x 1)
1 min rest

CrossFit:

Strength:

9 min emom:

1 squat snatch + 2 OHS

70-80% of 1RM squat snatch

Conditioning:

2 Rounds:
8 Power Snatches (155/105)
8 Bar Facing Burpees
Directly into…
2 Rounds:
8 Power Snatches (135/95)
8 Bar Facing Burpees
Directly into…
2 Rounds:
8 Power Snatches (115/85)
8 Bar Facing Burpees

CFE:

2 rds:
500m run, 10 strict press, 30 sec rest
400m run, 5 strict pull-ups, 30 sec rest
300m run, 10 strict press, 30 sec rest
200m run, 5 strict pull-ups, 30 sec rest

Then:3 rds
8 KB single leg box/bench squat to forward lunge, each
8 KB single leg step ups to reverse lunge
10 heels elevated, narrow goblet squat/pulses

CrossFit:

Strength:

Bench Press

5×5 @ 70% *60-90 sec rest each set *

Conditioning

24 min Amrap:

8 front squats 115/80

10 alternating front rack lunges 115/80

12 push ups

10 toes’2’barbell

8 dead lifts 115/80

CFE:

4 rft:
30 cal Row
25 abmat sit-ups
20 KB lunges (53/35)
15 KBS
10 push-ups
5 up/downs

CrossFit:

Barbell Cycling
“Beast Builder V1”On the Minute x 7:
Min #1 – 7 Hang Squat Cleans + 1 Push Jerk
Min #2 – 6 Hang Squat Cleans + 2 Push Jerk
Min #3 – 5 Hang Squat Cleans + 3 Push Jerks
Min #4 – 4 Hang Squat Cleans + 4 Push Jerks
Min #5 – 3 Hang Squat Cleans + 5 Push Jerks
Min #6 – 2 Hang Squat Cleans + 6 Push Jerks
Min #7 – 1 Hang Squat Clean + 7 Push Jerks
Barbell Loading – 53% of 1RM C and J

Conditioning:

“Meter Maid”
For Time:
200m Run, 27 Wallballs, 27 Box Jumps
200m Run, 21 Wallballs, 21 Box Jumps
200m Run, 15 Wallballs, 15 Box Jumps
200m Run, 9 Wallballs, 9 Box Jumps
Wallball – 20/14
Box Jump – 24″/20″

CFE:

5 rds, 4m EMOM
250m Row
14 DB snatch (50/35)
14 DBL DB DL
15m EMOM

12-15 DB front raise

10-12 DB hammer curl

12-15 banded tricep extensions 

CrossFit:

For Time :

2k Row

Conditioning:

4 rds:

25 ab-mat sit ups

10 hspu

15 hang power cleans 115/80