CFE:
For Time:
1600m run, 5 wallwalks
1200m run, 10 HSPU
800m run, 20 MBC (20/14)
600m run, 30 sit-ups
400m run, 40 KBS (53/35)
200m run, 60 wallballs (20/14)
100m run, 80 double unders (3×1)
Crossfit:
For Time:
40 Wall Ball , 200m run
30 box Jump overs, 200m run
30 Wall Balls, 200m run
20 box Jump Overs, 200m run
20 Wall Balls, 200m run
10 Box Jump Overs, 200m run
…..directly into 30 burpees
*wall ball 20/14
*box 24/20
CFE:
20-15-10-5-10-15-20
Box jumps (24/20)
Plate2OH (45/25)
Double unders (4×1)
400m run
CrossFit:
Strength
Deadlift
1 Sets of 5 – 70%
3 Sets of 3 – 73-76-79%
5 Sets of 1 – Climbing to a Heavy. Conditioning
For Time
“The Joker”
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
Rx – 225/155
CFE:
Long Intervals:
4 x 600m run, 8 T2B, 30 sec rest
2 x 600m run, 16 KB DL (53/35) suitcase style, 1 KB, 30 sec rest
Then: 10/1
Burpees
Abmat sit-ups
CrossFit:
“Jackie”
1000m row
50 thrusters 45/35
30 pullups
Strength Accessory:
4 rds:
12 reps bench press
10 inverted rows (barbell on rig) supinated grip
*rest 60 seconds after each rd.
CFE:
“Goodell”
5 rft:
400m run
20 wallballs (20/14)
14 KBS (53/35)
38 X
Rd 1) push-ups
Rd 2) air squats
Rd 3) pull-ups
Rd 4) alternating lunges
Rd 5) burpees
CrossFit:
Hang Squat Clean
On the Minute x 5:
Minute #1 – 2 Hang Squat Cleans 60%
Minute #2 – 2 Hang Squat Cleans 65%
Minute #3 – 2 Hang Squat Cleans 70%
Minute #4 -1 Hang Squat Clean 75%
Minute #5 -1 Hang Squat Clean 80%
Rest 1:00
On the Minute x 5:
1 Hang Squat Clean, building in load.
Conditioning
3 rds:
15 hang squat cleans 115/80
15 lateral bar burpees
CFE:
Short Intervals
8 x 300m run, 8 pistols, 30 sec rest
Then 7 min AMRAP
3,6,9,12,15…..
DB thrusters
Ring rows
30 double unders after each round (3×1)
CrossFit:
Conditioning
20 min AMRAP:
400m run 10 Pull ups
400m run 10 t2b
400m run 10 ring dips
Core Accessory
5 sets:
10 russian KB swings 70/53
6 box jumps 30/24
CFE:
Movement of the Week: Ring rows
4 rft:
500m run
14 DB snatch (50/35)
3 rope climbs
CrossFit:
Back Squat
On the 2:00 x 6 Sets:
On the 0:00… 3 Reps @ 75%
On the 2:00… 1 Rep @ 85%
On the 4:00… 3 Reps @ 78%
On the 6:00… 1 Rep @ 88%
On the 8:00… 3 Reps @ 81%
On the 10:00… 1 Rep @ 91%
Conditioning:
4 RFT:
30 Air Squats
20/15 cal row
7 Power Snatches 115/80
