CFE:

2 x 800m run, 10 pull-ups, 45 sec rest
3 x 800m run, 10 KB DL (53/35 suitcase style) 45 sec rest
Then tabata core:
Hollow body hold
Alt. Hanging side knee raises
CF:
1. Warm-Up
3 rounds
200 m row
10 DB hang clean + jerks (each side) *light weight
25 m DB overhead carry (each arm)
30 sec hollow body hold
2. Strength
POWER SNATCH LADDER
On The 0:00 – 10 Power Snatch #95/65
On The 2:00 – 8 Power Snatch #115/80
On The 4:00 – 6 Power Snatch #135/95
On The 6:00 – 4 Power Snatch #165/115
On The 8:00 – 2 Power Snatch #185/135
Score is Heaviest Round
3. Conditioning
6 ROUNDS
400M Run
12 T2B
Rest 1:00 Between Rounds
Additional Work
4. Additional Work
3 Rounds:
50 Wallballs (20/14)
35/25 CAL Row
20 Meter Yoke Carry (385/285)5. Additional Work #2
Handstand Walk Practice

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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