Month: January 2017

CFE:

5 rft:
10 alt. Snatch
10 weighted Russian twists (ea side)
10 box jumps
50m farmer carry
400m

CF:

A. Warm Up
B. Front Squat
1×8 @ 65%
1×8@ 70%
1×6 @ 80%
1×6 @ 85%
C. 3 RFT
10 Hang Power Cleans 155/105
15 HSPU

CFE:

5 rft:
5 hspu
15 MBC
25 wallballs
800m

CF:

A. Warm Up
B. 4 Minute Row for Max Calories
C. 1 Mile Run
100 Air Squats
75 Abmat Sit-Ups
50 Kettlebell Swings 53/35
25 Box Jump Overs 24/20

CFE:

3 X 800m, 10 DL suitcase style, 1min rest
3 X 400m, 10 lateral goblet squats, 30 sec rest
Then: 3 rft:
5 RKBS L arm
5 RKBS R arm
5 OH presses L arm
5 OH presses R arm
5 OHS L arm
5 OHS R arm
CF:
A. Warm Up
B. EMOM 6 1x Power Clean @ 80%
C. Tabata
Abmat Situps
Push Press 95/65
Back Squat 95/65
Candlesticks
Supermans

CFE:

2 rft:
400m, 10 decline push-ups, 30 sec rest
300m, 10 supine ring rows, 20 sec rest
200m, 10 decline push-ups, 20 sec rest
100m, 10 supine ring rows, 30 sec rest
Then:
15 KB SLDL
15 dips
15 GHD
10 KB SLDL
10 dips
10 GHD
5 KB SLDL
5 dips
5 GHD

CF:

A. Warm Up
B. EMOM 6 1x Squat Clean @ 85%
C. 4 RFT
400m Run
20 Goblet Squats 53/35
20 KB Snatch 53/35

CFE:

Partner Wod!
800m
80 box jumps
600m
60 push-ups
400m
40 pull-ups
200m
20 K2E
100m
10 rope climbs

CF:

A. Warm Up
B. EMOM 10
Even: 10 Pull-Ups
Odd: 10 OH Plate Lunges 45/25
C. AMRAP 15
12 Box Jumps 30/24
9 Power Snatch 135/95
6 Bar Muscle-Ups

CFE:

5 rft:
800m
5 manmakers
50 double unders

CF:

A. Warm Up
B. Front Squat
1×8 @ 65%
1×8@ 70%
1×6 @ 80%
1×6 @ 85%
C. 2 RFT
10 Deadlifts 275/185
20 Wallballs 20/14
400M Row
80 Double Unders

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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