Long Intervals:
4 rds:
300m run
30 wallballs
300m run
1min rest

Then: 3 rds
10 Bulgarian split squat (left leg, 53/35)
10 lateral goblet lunge (left leg, 53/35)
10 Bulgarian split squat (right leg)
10 lateral goblet lunge (right leg)

Then: 3 rds 30 sec work/30 sec rest
Heels elevated narrow goblet squat (53/35)

CrossFit:

Strength:

Emom 8

3 hang power snatch @60-65% of PS

+ 3 box jumps 30/20

  • All in the same minute

conditioning:

conditioning:

Amrap 15:

6 Hang power snatches 85/55

9 bent over rows 85/55

18 ab mat sit ups

9 push press 85/55

6 good mornings 85/55

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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