Workout of the Day

This Week's CrossFit Endurance WOD

CFE UWS
7-10 rounds for times of:
200 Meter Up Hill Sprints
Recover on your walk back down the hill and repeat.

CFE Flatiron
Groups of Three. Relay Sprints.

Partner one sprints one lap (960 ft) and tags partner two, who then sprints one lap and finally tags partner three and they will sprint one lap. This continues for 25 minutes. Score it total laps for the team.

In Case of Rain….
36 Minute EMOM:
Minute 1: 40 Double Unders (Less than 45 seconds of work)
Minute 2: 75 ft Bear Crawl
Minute 3: 5 Chest to Bar Pull ups + No Pushup Burpees (Scale up? 2 Bar Muscle Ups)

Olympic Weightlifting WODs Week of 5/8

OlyWOD
Sunday 5/8
Muscle Clean + Front Squat + Push Press 4x(3+1+3)
Clean 5×3

Wednesday 5/11 and Thursday 5/12
Hang Muscle Snatch + Snatch Balance 4x(3+3)
Hang Snatch High Pull + Hang Snatch 5x(2+1)

Black Box Barbell
Sunday 5/8
From 12” Blocks, Half Snatch 3x(2-1-1) (65-75%)
Snatch Deadlift + Snatch Pull 2x(2+2) (80%) 2x(2+2) (90%)
Behind Neck Push Jerk 2×3 (65%)

Monday 5/9
Clean + Jerk 3x(1-1-1) (75-80%)
From 12” Blocks, Clean Pull 2×3 (80%) 2×2 (100%)

Tuesday 5/10
Snatch 3x(2-1-1) (75-80%)
Half Squat 3×3 (100% of Clean) 1×3 (110%)

Wednesday 5/11
Front Squat + Jerk 5x(2+1) (80%)
Front Squat 2×2 (90%) 2×2 (100%)
Middle Grip Pull 3×3 (90% of Clean)

Thursday 5/12
Muscle Snatch + Overhead Squat 5x(3+1)
Back Squat 5×5
Push Press 2×3 (70% of Jerk) 1x Max Reps (60%)