CFE:

Short Intervals:
5 X 800m run, 45 sec rest
2 X 600m run, 30 sec rest
(1 extra each for full marathon training)
Then: 1,2,3,4,5,5,4,3,2,1
DB thrusters (50/35)
Burpees

CF:

A. Warm-up
B. Back Squat 4×4
(Start around 80%)
C. 3 RFT
20 Alternating Pistols
15 Hang Power Snatch 115/85
10 Muscle Ups
-Additional Work-
D. 5 Rounds:
:90 Row for Distance
10 Strict Handstand Push-Ups
Rest :60
E. AMRAP 12 Minutes
3 Clean and Jerk 225/155lbs
(Add 10/5 each round)
60′ Handstand Walk
(20′ increments, pirouette or turn around cones and return back)

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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