CFE:

21-18-15-12-9-6-3
MBC (20/14)
Weighted box step ups ((24/20) (53/35)
T2KB
300m run

 

CF:

1. Warm-Up
3 rounds
200 m run/row
10 RKBS
10 single KB thruster
10 T2KB
15 sec active hang on the rig
2. Strength
CLEAN COMPLEX
5 Sets (Building to a 70% or Less)
2 Hang Power Cleans + 1 Push Press
2 Hang Power Cleans + 1 Push Jerk
2 Hang Power Cleans + 1 Split Jerk
No Dropping Bar
3. Conditioning
FOR TIME:
30 Clean and Jerks (185/135)
On the Minute: 7 Toes to Bar
4. Additional Work
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 79% of 1RM Front Squat For Both Lifts

5. Midline
Alternating On the Minute x 14 (7 Rounds)
Odd Minutes: 12/9 Calorie Bike
Even Minutes: 12 GHD Sit-Ups

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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