Come in between 4:30 and 6:30 to make up one of the last 6 workouts. This week the choices are:
- 800m run, 10 DB power snatches (70/50#), 600m run, 20 DB power snatches, 400m run, 30 DB power snatches
- Push press 6×2 (90%) then 10 hip pull overs
- AMRAP in 15 minutes of 5 hang power cleans (185/125#), 7 ring rows, 9 box jumps (24/20″)
- AMRAP in 10 minutes of 10 KB swings (53/35#), 10 box jumps (24/20″), 10 toes to bar
- “The Zoo” – 3 rounds for time of 10 back squats (225/135#), 400m run, 10 strict pull ups, 20 burpees
- Snatch Pull 5×2 then power snatch 1-1-1-1-1
Schedule Notes: The level 3 nutrition lecture is tonight at 6:30 for anyone who signed up and paid! That means open gym closes at 6:30. Please plan on having all gear put away by then. For anyone attending, this event is BYOC (bring your own chair).
Reminder: Coach Kehl will be holding his CFE class today at 4:30. Sign up in Mindbody if you’d like to attend. Check comments for the workout!
This Post Has 7 Comments
CrossFit Endurance @ 4:30
200m run
100 double Unders
50 wall balls (20/14# to 10/9′)
75 double unders
50 goblet squats (53/35)
50 double unders
50 thrusters (45/35)
25 double unders
50 burpees
200m run
Whoa. This looks intense. I really hope my DUs cooperate.
Yay
PS – Anyone who does this, won’t be walking well on Friday. You’ve been warned.
Oooh, I’d love to make this one but I have a thing
I did this workout last Thursday but just did…
50 wb (20#)
50 goblet squats (70#)
50 thrusters (45#)
…and my legs were saucy the next 2 days. Good times!
CFE
Janna 23:08 (2xSU)
Dave 19:07 Rx
Erin 25:57 Rx
John 18:00 (2xSU, 30 of each “50”: 16#, 26#, 15#)
Steve 24:26 (2xSU)
Duris 25:11 Rx
Chris 29:58 (15# thruster)
Derek 21:13 (2xSU)
Sarah W. 22:30 Rx
Dan S. 26:35 (14#, 35#, 33# thruster)
Way to crush the burpees at the end of this workout. Mind over pain was awesome!!