CFE:

Annie:
50/40/30/20/10
Double unders (3 x 1)
Sit-ups
No rest
Then: 3 Rft:
10 HSPU
15 MBC (20/14)
400m run

CF:

1. Warm-up
2 Steady Rounds
Row 500m
15 Empty Bar Good Mornings
15 Empty Bar Snatch Balance

2. Oly
Pause Low Hang Snatch Warm Up
(above knee)
4×3 @ 40-60% 1RM
Drop and Reset

Hang Snatch (below knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Heavier than last week

3. Conditioning
AMRAP 15 Minutes
6 Burpee Box Jump Overs 24/20″
6 DB/KB Box Step Overs 50/35s
6 Bench Press 185/125lbs

4. Additional Work
AAB 2k x 5
Rest 3:00

5. Strength Prep
Romanian Deadlifts
2×15
Then
Snatch Grip Press (behind the neck)
5×5

5b. Strength
Deadlift
4×2

6. Gymnastics Accessory
For Time:
200 Push Ups

CrossFit Solafide

1021 Smokestack Drive.

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931.627.0223



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