Month: November 2016

december-1CFE:

4 rft:
10 pullups
15 plate to OH
20 OH plate lunges
800m

CF:

A. Warm Up
B. 5×2 Back Squat @ 90%
C. 3 RFT:
1K Row
15 Snatches 135/95

november-29CFE:

Tabatas!
Wallballs
HR push-ups
MB cleans
Sit-ups
Cal row

CF:

A. Warm Up
B. 1 Mile Time Trial
C. 3 RFT:
3 Jerks 185/135
15 Pull ups
4 FS 185/135
20 Push ups
5 Cleans 185/135
25 Abmat Sit ups

november-26CFE:

1600m
100 double unders
50 box jumps
400m
80 wallballs
40 walking lunges
400m
60 plank shoulder taps
30 HRPU
1600m

CF:

A. Warm Up
B. Hand Stand Walk Skill Work
C. 21-18-15-12-9-6
Burpee
1-Arm KB OH Lunge 70/53
Chest to Bar Pull Ups

november-30CFE:

5 X 600m run/row, 10 DB/KB snatch (53/35) rest 30 sec
Then “death by goblet squats and weighted sit-ups”
0-1, 3 goblet squats, 3 weighted sit-ups (plate)
1-2, 6 goblet squats, 6 weighted sit-ups
2-3, 9 goblet squats, 9 weighted sit-ups ………..up by 3 until you cannot complete reps in 1min.

CF:

A. Warm Up
B. EMOM 10 2x Squat Clean @ 75%
C. “Tommy V”
21 Thruster 115/75
12 Rope Climb
15 Thruster 115/75
9 Rope Climb
9 Thruster 115/75
6 Rope Climb

november-28CFE:

7 X 400m run/row, 15 plate OH squat, 30 sec rest
The : 7min AMRAP
60 double unders
15 RKBS (70/53)

CF:

A. Warm Up
B. EMOM 10 2x Squat Snatch @ 75%
C. 100 Double unders
25 Wall Balls 20/14
50 Double unders
50 Wall Balls 20/14
25 Double unders
100 Wall Balls 20/14

november-25CFE:

6 rft:
400m run
10 wallballs (30/16)
10 RKBS(70/53)
10 alt. Lunges
10 MB sit-ups

CF:

A. Warm Up
B. EMOM 10 2x Squat Clean @ 70%
C. 800m Run
30 OHS 95/65
800m Run
30 Thrusters 95/65
800m Run
30 Snatches 95/65
800m run

CrossFit Solafide

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615.594.8234



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