CFE:

Partner wod!
1200m MB run (20/14)
50 pull-ups
100 push-ups
150 air squats
800m MB run
25 pull-ups
75 push-ups
100 air squats
400m MB run
15 pull-ups
50 push-ups
75 air squats
200m MB run
10 pull-ups
25 push-ups
50 air squats

 

CF:

1. Warm-Up
600 m run/row
then:
2 rounds
10 banded arm wall walk (slowly walk hands up and down wall)
10 banded arm wall facing OHS
10 scap pull-ups (hold 1 second at the top)
2. Strength
CLEAN & JERK COMPLEX
5 Sets:
Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk
Build to a Moderate Set
3. Conditioning
AMRAP 18:
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)

In Time Remaining…

Max Rounds:
5 Chest to Bar Pull-ups
7 Kipping Handstand Push-ups
21 Air Squats
4. Additional Work
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)

CrossFit Solafide

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Clarksville, TN 37040

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