CFE:

21/15/9
SDHP (73/53)
GHD or MB Situp
KBS
WOD begins with a 600m run, between each round and at the end for a total of 4

CF:

A. Warmup
B. Oly
Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset
C. Conditioning
9-11 Memorial WOD
11 Box Jumps 24/20
11 Thrusters 135/95
11 Burpee Chest to Bar Pull-ups
11 Hang Power Cleans 135/95
11 HSPUs
11 KB Swings 70/53
11 Toes to Bar
11 Deadlifts 135/95
11 Push Jerks 135/95
2001m Run (1.25 miles)
-Additional Work-
D. Conditioning #2
5 Rounds:
21 Sumo Deadlift High Pull 95/65lbs
2 Pegboard Climbs
E. Conditioning #3
Ski 250m x 12
Rest :90
F. Strength Prep
Romanian Deadlifts
2×15
Then
Snatch Grip Press (Behind the neck)
5×5
G. Strength
Deadlift
3×3
H. Gymnastics Accessory
EMOM for 10 Minutes
Complete 10 Push Ups, Unbroken if possible

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



© 2018 CrossFit Solafide | Site by Clarksville Website Design