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Cypress Endurance

7.28.16 Endurance (6 PM)

A. With a partner, alternate sets of 12 wall-ball shots (unbroken) for 8 minutes, for total combined reps. Rx = 20/14. Rest 5 minutes; dynamic stretching 5 minutes; then: B. In teams of 3-4, perform a relay of “Suicide Sprints” (as performed in the 2016 Crossfit Games) for
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7.26.16 Endurance (6 PM)

As many rounds and reps as possible in 25 minutes: 15 double-unders, 12 deadlift, 9 hang power clean, 6 shoulder-to-overhead, 3 burpees over-the-barbell. Rx = 135/95.
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7.21.16 Endurance (6 PM)

A. For 8 minutes (11 rounds), every 45 seconds: 11 wall-ball shots unbroken (20#/14#). Rest 5 minutes, stretch/loosen-up 5 minutes; then: B. 8 rounds of: run 300 m. (target: 1 minute), rest 3 minutes.
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7.19.16 Endurance (6 PM)

“Pick Your Poison”: choose a menu item from A, B, and C below. You may choose any starting point; spend 2:00 on each movement, accumulating as many reps as possible, and then rest 2:00. Repeat circuit 4 total times. Menu: A: double-unders, or box jump-overs (20″/16&#
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7.14.16 Endurance (6 PM)

A. EMOM 7: 14 wall-ball shots unbroken (20#/14#), then AMRAP 1: wall-ball shots for 0:60. Rest 5 minutes, stretch/loosen-up 5 minutes; then: B. 4 rounds of: run 200 m. (target 0:45), rest 2:00, sprint 200 m. (target 0:30), rest 2:45.
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7.7.16 Endurance (6 PM)

A. Every minute on the minute x 8: 14 wall-balls (20# to 10′ target/14# to 9′ target); rest 5 minutes, followed by dynamic stretching 3-5 minutes; then: B. Every 4 minutes x 8 rounds: sprint 300 m. or 45 seconds (whichever target you reach first).
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7.5.16 Endurance (6 PM)

Every 30 seconds for 25 minutes: 1 Clean & Jerk. Rx: 185/123.
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CFCY Endurance Training Saturday 7/2/2016 8AM

5 rounds 30 double unders 15 dual DB squat cleans (45/25) 15 burpee over parallete 30 double unders Rest 2 minutes between rounds
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6.30.16 Endurance (6 PM)

A. Every minute on the minute x 9: 12 wall-balls (20# to 10′ / 14# to 9′); dynamic stretching 3-5 minutes; then: B. Every 5 minutes x 5 rounds: 50 m. jog + 100 m. sprint + 50 m. jog/walk; turn around and immediately sprint 200 m.
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6.28.16 Endurance (6 PM)

6 rounds of: 1 suicide, 30-25-20-15-10-5* American KBS (53/35), 30-25-20-15-10-5* slam-balls (25/15), 200′ run/walk with KB (Farmer’s carry), 300 m. run with slam-ball. * Perform five fewer reps of KBS and slam-balls each round. (A ‘suicide’ is an agility drill
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