CFE:

12 x 300m run,
10 ab rowers,
30 sec rest
Then: 3 rds:
10 DB upright row/front raise combination
10 weighted Bulgarian split squat (each)

 

CF:

1. Warm-up
4 Steady Rounds
15 Kettlebell Swings
12 “Wide Base” Goblet Squats
Run 200m
2. Oly
Pause Low Hang Snatch Warm Up
(above knee)
4×3 @ 40-60% 1RM
Drop and Reset
Then
Hang Snatch (below knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset
NO FAILS
3. Conditioning
3 Rounds:
30 Thrusters 75/55lbs
20 Bar Facing Burpees
10 HSPU Rx- Kipping Rx+ – Strict
Additional Work
4. Conditioning #2
Ski 750m x 5
Rest 2:00
5. Strength Prep
Single Leg Kettlebell Deadlift
6×10 (3 sets per side)
Then
Sots Press
(From back rack)
5×5
5b. Strength
Deadlift
3×3
6. Gymnastics Accessory
Every 3:00 for 15:00
Complete one max set of Kipping Ring Dips

CrossFit Solafide

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Clarksville, TN 37040

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