CFE:

Short Intervals:
4 X 300m, 30 sec rest
3 X 400m, 30 sec rest
2 X 600m, 45 sec rest
(1 extra 400 + 600 for full training )
Then: 8m AMRAP
4 wallwalks
40 MB Russian twists
60 double unders (3 X 1 singles)

CF:

A. Warm-up
B. BACK SQUAT “DIE SET”
Choose a weight you believe you can hit for 8-15 reps
Warm up sets:
8 reps @50% of working weight – Slow controlled pause squats
6 reps @75% – Focus on speed
Working Set:
Max effort reps at chosen weight.
C. 15.1 + 15.1a
AMRAP 9 Minutes
15 Toes to Bar
10 Deadlifts 115/75lb
5 Power Snatch 115/75lb
AMRAP 6 Minutes
Find 1RM Clean and Jerk
-Additional Work-
D. 3 RFT
Run 400m
40 GHD Sit Ups
7 Deadlifts 405/275lbs
E. For Time:
Complete 66 Ring Dips
Sets of 5 to 20 Reps
Sets of 4 to 36 Reps
Sets of 3 to 51 Reps
Sets of 2 to 61 Reps
Singles to 66 Reps
F. 3 Rounds;
50′ Heavy Sled Pull (hand over hand)
30 Alt Pistols
50′ Sled Pull
Rest 2:00
G. 4 Rounds:
Row 250m
Run 600m
Row 250m
Rest 3:00

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