CFE:

Long Intervals:
5 x 1200m Run, 90 sec rest
Then 4 rft:
10 strict ring rows
10 lateral box step overs

CF:

A. Warm-up
B. Strength
Sumo Deadlift
10×3 @ 70% of 3RM
Speed Work
No Bounce – Silent
C. Conditioning
For Time
400m Run
30 Chest to Bar
30 Power Snatch Rx – 95/65 Rx+ – 135/95
30 Chest to Bar
400m Run
-Additional Work-
D. Conditioning #2
8 Rounds:
Ski 250m
Run 200m
Rest :90
E. Strength Accessory
GHRs
5×8
Tempo of 2:1
Fast on the way up, Slow on the way down

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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