CFE:

Long Interval:
2 X 400m run, 30 sec rest
3 X 600m run, 45 sec rest
1 X 800m run, 1min rest
(1 more 800 for Full Marathon training)
Then: 6m AMRAP
5 HSPU
10 KBDL (suitcase style 53/35)
15 GHD/KB sit-ups

CF:

A. Warm-up
B. Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Clean (Power, Squat or mix of both)
Round 1 70%
Round 2 75%
Round 3 80%
C. 5×4:00 Rounds
20 Overhead Squats Rx – 75/55 Rx+ – 115/85
GHD Sit Ups Rx – 20reps Rx+ – 30reps
Max 10m Shuttle Sprints
-Additional Work-
D. 3 Rounds:
Run 400m
40 Chest to Bar
Rest 3:00
E. 3 Sets of Max Rep Unbroken Dumbbell Snatch
Rest 3:00
70-80/50-55lbs

CrossFit Solafide

1021 Smokestack Drive.

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931.627.0223



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