Aug 31

STRENGTH:
DE: Box Squat 10×2 on :60 (To a 12″ box)
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Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD.

CFE STRENGTH & CONDITIONING WOD:
5 Rounds For Time Of:
5 – Power Snatch
10 – Toes- to Bar
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Aug 28

Clean 1-1-1-1-1-1-1

Run 5:00 min on, 2 min off, 6 min on, 2:30 off, 7:00 on

I’ll bring extra bumpers but no bar today, don’t want it getting rained on in the bed of my truck.

Aug 24

STRENGTH:

Strict Press

CFE STRENGTH & CONDITIONING WOD:

For Time:

21 Shoulder Press (95/65)

Run 400m

21 Push Press (95/65)

Run 400m

21 Push Jerk (95/65)

Run 400m

Aug 23

Track Day

Two options

4 x 800m; hold splits within 3-5 seconds; rest 2:00

or

1:00 on, 1:00 off, 1:00 on, 0:50 off, 1:00 on, 0:40 off, 1:00 on, 0:30 off, 1:00 on, 0:20 off, 1:00 on, 0:10 off, 1:00 on

We’ll decide at the track depending on who shows up. See you guys there at 11

Aug 15

3 rounds max effort weighted dips

Metcon:
Three rounds for time of:

Bench Press, 10 reps @ body weight

8 Box Jumps, 24″/20″

100m Bear Crawl Shuttle (25m down/back x 2)

Aug 13

DE: Back Squats 12 sets of 2 reps @ 50% of 1RM on :45 second

Metcon:
Five rounds, each for time, of:

7 Thrusters, 115/85 pounds

21 Russian KB Swings, 1.5/1 pood

250 row with damper set at 5 or lower

rest 2:00 between rounds

Aug 8

Front Squat: 1 x 20

This is a maximal effort unbroken set. You may “rest” in the front rack position.

AMRAP in 8 minutes of:
Max Rep Strict Pull Ups
Max Rep Hand Release Push Ups

Alternate between Pull ups and push ups for the 8 mins. Count total reps for each.