CFE:

“Thanksgiving Sampler”
5 rft:
5 pull-ups
10 push-ups
15 air squats

Then 4 rounds:
8 HSPU
15 KBS (53/35)

Then 3 rounds:
15 box jumps (24/20)
15 K2E

Then 2 rounds:
25 wallballs (20/14)
30 sit-ups

Then 1 round:
50 burpees

 

CF:

1. Warm-Up
2:00 minute row/bike
then:
2 rounds
25m front rack KB carry (each side)
10 goblet squats
25m OH KB carry (each side)
10 single KB thrusters

2. Strength
CLEAN COMPLEX (WITHOUT DROPPING BAR)
3 Rounds:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
On the 0:00 – Clean Complex @ 45%
On the 4:00 – Clean Complex @ 50%
On the 8:00 – Clean Complex @ 55%
On the 12:00 – Clean Complex @ 60%
9 Cleans Total Per Round
Score is Final Weight

3. Conditioning
5 ROUNDS:
200 Meter Run
2-4-6-8-10 Double Kettlebell Thrusters (53’s/35’s)

4. Additional Work
3×8 Tempo Dumbbell Push Presses
3×8 Tempo Dumbbell Bent Over Row
3x Max Effort Ring L-Sit Hold

5. Row Conditioning
3 Sets: 30/21 Calorie Row (Rest 30 Seconds Between)
Rest 90 Seconds After 3 Sets
3 Sets: 30/21 Calorie Row (Rest 30 Seconds Between)

CrossFit Solafide

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