CFE:

Movement of the Week: push-ups

9m EMOM (alternating) 20sec work/40 sec rest
1) tricep push-ups
2) decline push-ups
3) plyo on plates 

Metcon:
1 rd:400m run, 10 MBC (20/14)
2 rds: 300m run, 15 KBS (53/35)
3 rds: 200m run, 15 donkey kicks

4 rds :100m run, 10 ring rows

CrossFit:

Back Squat:

On the 2:00 x 6 sets :

0:00 … 3 reps @ 77%

2:00….. 1 rep @ 87%

4:00…. 3 reps @80%

6:00….. 1 rep @ 90%

8:00….. 3 reps @ 83%

10:00….. 1 rep @ 93%

Conditioning :

4 rft:

12 ghd sit ups

10 hspu

10 hang power snatch 95/65

12 ohs 95/65

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



© 2020 CrossFit Solafide | Site by Clarksville Website Design