CFE:

LONG INTERVALS:

1 x 1600m run, 2 min rest
2 x 1200m run, 90 sec rest
2 x 800m run, 1 min rest
*1 additional 1200m for full marathon training

Then: 
21/15/9
WallBall (20/14)
Donkey Kick 
Sit-Ups

CrossFit:

Strength

POWER CLEAN

Emom 9:
min 1-3: 4 power clean @ 70%
min 4-6: 3 power clean @ 75 %
min 7-9: 2 power clean @ 80%
(Drop and Reset all reps. No Touch and Go)

Conditioning

FOR TIME:

30 Wall Ball (20/14)
25 OHS (95/65)
20 Burpees
15 Pull-ups
10 Thrusters (95/65)
15 Pull-ups
20 Burpee
25 OHS (95/65)
30 Wall Balls (20/14)

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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