CFE:

Short Intervals:
3 x 400m Run, 30 sec rest
4 x 600m Run, 45 sec rest
1 x 800m Run
Then: 3 rds for quality
12 DB shoulder press
12 DB upright row

12 1 arm DB Row
12 1 arm DB tricep kickback, complete all reps (row and kickback) before switching arms

CF:

A. Warm-up
B. Strength
EOMOM for 12 Minutes
3 Squat Clean and Split Jerk ( 1 Squat Clean, 1 Split Jerk for each rep)
70%+ 1RM
C. Conditioning
8 Rounds
25 Double Unders
10 Chest to Bar
Rest :30
-Additional Work-
D. Conditioning #2
For Time:
Ski 1500m
30 Bodyweight Bench Press
Ski 1000m
20 Bodyweight Bench Press
Ski 500m
10 Bodyweight Bench Press
3. Strength Accessory
Romanian Deadlifts
5×10
Tempo of 2:1
Fast on the way up, Slow on the way down
Heavier than last time

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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