CFE:

Wednesday Intervals:
Long intervals:
2 x 400m run, 30 sec rest
3 x 500m run, 45 sec rest
1 x 600m run
*1 additional 600m for full marathon training

Then: 4 rds for quality
5 strict pull-ups
5 strict ring dips
12 heels elevated goblet squats (53/35)

CrossFit

  • Strength: EMOM 8
    • 2 x Squat clean + jerk 
    • @ 75% of c and j
      • *All singles
  • metcon:
    • Amrap 12:
      • 3 clusters 145/100
      • 5 bar mu
      • 7 devils press 50/35

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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