CFE:

SHORT INTERVALS

4 x 800m run, 30 sec rest
3 x 600m run, 30 sec rest
2 x 400m run, 30 sec rest
2 x 200m all out! 30 sec rest
*1 extra 800m and 400m for full marathon training

Then: 4rds
30 sec BB sit-ups
30 sec BB reverse sit-up

CrossFit:

Oly

POWER SNATCH
Every 90 sec x 4 Sets:
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch

… Directly into:
On the 1:00 x 6 Sets:
1 Power Snatch

Conditioning

3 RFT:50 DU
12 HSPU
6 squats snatches 155/105

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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