CFE:

Tuesday Intervals:
Short Intervals:
Every 3min X 8
200m run, 10 DB hang squat clean, (40/25)

Then: 3 rds:
12 ROM sumo squats (weighted)
12 DB RDL
12 push-up/shoulder tap/walking plank combo

CrossFit

  • Bench press : work to a heavy 3 rep
    • then drop 10% and do 7×2
  • Metcon: 5 rds for time
    • (goal here is steady pace/ aim to keep all rounds about the same time … about 80%-85% effort throughout)
  • 20/15 cal row 
  • 4 power cleans 165/115
  • 24/16 pushups

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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