CFE:

Short Intervals:

5 x 400m run, 30 sec rest

5 x 100m sprint, 30 sec rest

5 x 400m run, 30 sec rest

Then

3-4 rds

10-15 DB bench press

10 B-15 DB upright row

And then 3-4 rds: 12  1 1/2 heels elevated goblet squats

3 broad jumps

CrossFit:

every 90 sec X 7 rds

2 hang power snatch + 2 OHS

*70-75 % of snatch max

conditioning:

*15 min clock*

With a 10:00 Time Cap:
21-15-9:
Squat Snatch (95/65)
Pull-Ups

After Completion or Cap, until the 15 Minute Mark:
Build to Heavy Single Snatch
Power or Squat

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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