CFE:

Long Intervals:
3 X 2400m run, 90 sec rest
(1600m more for full marathon training)
Then: 8min as far as possible
5, 10, 15, 20…..up by 5
Box jumps
DB push press
Walking lunges

CF:

A. Warm-up
B. Find 3RM Front Squat
C. AMRAP 2
Max Clean and Jerk 95/65
Rest 2 Min
AMRAP 2
Max Bar Muscle Ups
Rest 2 Min
AMRAP 2
Max Overhead Squats 95/65
Rest 2 Min
AMRAP 2
Max Pull Ups
-Additional Work-
D. Every 2 Minutes for 20 Minutes
10 Back Rack Walking Lunge Steps AHAP
One Max Set of Strict Handstand Push-Ups
Alternate movements

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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