CFE:

Long intervals:
6 rds:
Rd 1+2, 400m, 10 burpee box jumps (24/20)
Rd 3+4, 400m, 10 KB SDHP (75/53)
Rd 5+6, 400m, 10 DB snatch (50/35)
1 min rest after each round 
Then: 
50 bicep curls

50 OH tricep extensions

50 lateral raises 

50 strict press
*Broken up into manageable sets

CrossFit

Squat snatch 

  •     Work up to 5 singles 
    •        @87.5-92.5%

Then ….

  • Drop to 65% and do : 
  • one min of Mex rep power snatches 
  • -Rest one min-
  • One min of max rep squat snatches 

metcon:

6 rds on the 3 min:

  • 20 abmat sit ups
  • 10 hang power snatch 115/80
  • 12 back rack alt lunges 115/80

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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