CFE

  • 4 rft:
  • 4 DB hang power clean and jerk (50/35) (1 DB, 4 reps each arm)
  • 5 DB front squats
  • 6 HSPU
  • 7 box jump overs (24/20)
  • 400m run

CrossFit

Warm-Up

A. General
EMOM x 3 @increasing intensity
-10/8 Cal Machine/30 Mountain climbers
-30 Single unders

B. Mobility
Lat stretch on floor
5 repetitions/side

C. Specific
1 round:
30s Single arm press
30s Squat hold
30s Jumping air squats

Strength

Clean and Jerk (7 x 4+1)
E(2)MOM x 7
Set 1: 4+1 @62%
Set 2: 4+1 @72%
Set 3: 4+1 @80%
Set 4 and 5: 3+1 @85%
Set 6 and 7: 4+1 @75%, TNG

Conditioning

AMRAP
21minutes
8 Burpees
10 Alternating DB Snatch@1×50/35lbs
200m Run

Accessory Work

Metcon (3 Rounds for reps)
Core strength

Weighted Toe Touches

3 x max reps in 60 seconds
Rest 2 minutes

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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