CFE:

8 rft:
200m run
3 wallwalks
9 burpees
12 box jumps
Every 3min 25 double unders

 

CF:

1. Warm-Up
600 m run/row
then:
10 SA ring row (each arm)
10 SA Russian KB Swing (each side)
5 goblet squats w/ 3 second pause @ bottom
20 sec active hand from rig

2. Strength
CLEAN AND JERK COMPLEX
4 Sets (Building to a Moderate):
5-Rep Touch and Go Squat Clean & Split Jerk

3. Conditioning
“SORE EYES”
AMRAP 18:
20 Wallballs (20/14)
20 Sumo Deadlift High Pulls (75/55)
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row

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 82% of 1RM Front Squat For Both Lifts

5. Body Armor
2 Minute Chin-Over Bar Hold
2 Minute GHD Supine Hold
2 Minute Chin-Over Bar Hold

Every Break: 50 Double Under

CrossFit Solafide

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