CFE:

4 rft:
500m Row
30 wallballs (20/14)
500m run

CF:

1. Warm-up
3 Steady Rounds
Run 400m
15 Push Ups
10 Box Jumps 24/20
2A. Strength Prep
Back Rack Lunges
3×10 (5 each side)
Then
Deficit Push Ups 2″
3×12
Control eccentric, speed on concentric
2B. Strength
Back Squat
5×5 @77.5%
3. Conditioning
For Time:
Run 400m
20 Squat Snatch Rx – 95/65 Rx+ – 135/95lbs
Run 400m
-Addtional Work-
4. Strength #2
Press Grip Bench Press
5×5 Heavier than last time
5. Conditioning #2
Row 1500m x 6
Rest 3:00
Times should be within a couple seconds each interval
6. Gymnastics Accessory
Horizontal Ring Rows
4×15
Add a vest if reps are too easy

CrossFit Solafide

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