CFE:

Long Intervals:

3 x 500m run, 10 T2Ring, 30 sec rest

3 x 500m run, 10 GHD, 30 sec rest

Then tabatas!

DB should press

DB bicep curl

Tricep box dips 

CrossFit:

Strength:

Bench press :

Work to a heavy triple

….Then drop to 50 percent of the triple and do two sets of max reps 90 sec rest between sets.

Conditioning:

4 rds for time:

6 squat cleans 185/125

12 bar facing burpees

200m run

Directly into …..

3 rds

20 abmat sit ups

15 pushups

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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