Sunday: Run 13.1 miles TT
Monday, in P.E.:
Strength: ME: Deadlift
WOD: “Cindy”
AMRAP in 20:00
5 Pull-ups
10 Push-ups
15 Squats
Wednesday, in P.E.:
Strength: DE: Box Squat 10×2 on :45 @ 60% 1RM
WOD: Crossfit Open 13.2
AMRAP in 10 minutes of:
5 Shoulder to overhead, 115/75 lb
10 Deadlift, 115/75 lb
15 Box jumps, 24/20″ box
On your own:
Strength: DE: Push Jerk 7×3 on :45 @ 60% 1RM
CFE WOD 1: AMRAP in 10 minutes of:
5L / 5R Kettlebell snatch, 1.5/1 pood
20 Double-unders
CFE WOD 2: For time: 50 – 40 – 30 – 20 – 10
KB swings, 1.5/1 pood
Box jump, 24/18″
CFE WOD 3: Max distance handstand walk in 15 minutes
Endurance WOD 1: Run : Repeat :60 on, :60 off, until form/pace deteriorates
Endurance WOD 2: Repeat 1M, recover 3:00 until form/pace deteriorates