Month: June 2016

june 30CFE:

7 rft:
400m
10 burpees
30 double unders
Every 4 min. Do 10 pull-ups

CF:

Granite Games Week 4

14 minutes AMRAP:
70 double-unders
7 ring muscle-ups
7 snatches (155/105lbs)

june 29CFE:

1200m, 20 wallballs, 90 sec rest
800m, 20 wallballs, 60 sec rest
600m, 20 wallballs, 45 sec rest
400m, 20 wallballs, 30 sec rest
200, 20 wallballs
Then 3 rds:
30 sec star plank
30 sec plank
30 sec star plank (other side)

CF:

A. DYNWU/ MOB
B. Front Squat
3 x 5 @ 75%
3 x 3 @ 85%
3 x 1 @ 90%
C. 3 RFT
10 Lunge 95/65
20 Abmat Sit-Ups
10 KB Swings 70/53
20 Push-ups

june 27CFE:

6 X 400m, 20 H2H KBS, 30 sec rest
6 X 200m, 10 rotating goblet squats, 20 sec rest (video to follow)
Then: 3 rds
1 min dancing goddess
15 GHD sit-ups

CF:

A. DYNWU/ MOB
B. 1 RM Clean and Jerk
C. 30 Power Snatches (75/55), 60 Double-Unders
20 Power Snatches (75/55), 60 Double-Unders
10 Power Snatches (75/55), 60 Double-Unders

june 30CFE:

4 rft:
800m
20 OH lunges with MB
20 push-ups on MB
20 push balls
20 MB sit-ups

CF:

A. DYNWU/ MOB
C. See Ya Soon Lydia Stener
2 RFT
Run 2014 meters
1 Rope Climb
16 Pull-Up
7 OH Squat 95/65

june 28CFE:

4 rft:
200m run
12 box jumps
15 push-ups
And: 3 rft:
400m
16 1 arm DB squat

CF:

A. DYNWU/ MOB
B. EMOM 7
5 Deadlift @ 70%
C. 5 Rounds of 3:00 On/1:00 Off:
200 Meter Run
15 Wallballs
Max Reps Burpee Box Jumps (24/20) in time remaining

june 25CFE:

50 box jumps buy in:
4 rft:
1200m
15 ab rowers
5 wall walks
1 rope climb

CF:

A. DYNWU/ MOB
B. Teams of 2
AMRAP 8
30 Back Squat 135/85
30 Power Clean 135/85
Max Push Press 135/85
Rest 3 Mins
AMRAP 8
40 Power Clean 115/ 75
40 Push Press 115/ 75
Max Back Squat 115/75
Rest 3 Mins
AMRAP 8
50 Push Press 95/65
50 Back Squat 95/65
Max Power Clean 95/65

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



© 2017 CrossFit Solafide | Site by Clarksville Website Design