Month: February 2017

CFE:

Long Intervals:
4 X 1200m, 90 sec rest
1 X 800m, 1min rest
(1 extra 800 for full training)
Then: 5 rft:
5 ring rows
10 DB/KB OH press
20 lunges with DB/KB

CF:

A. Warm Up
B. Find 1RM Squat Snatch
C. EMOM 15
Min 1: 12 GHD Sit-Ups
Min 2: 10 OHS 95/65
Min 3: 8 HSPU

CFE:

Short Intervals:
2 X 400m, rest 30 sec
4 X 600m, rest 45 sec
1 X 800m, rest 1min
(1 extra 600 and 800 for full training )
Then: 5 rft:
5 wallballs
10 push-ups
20 air squats

CF:

A. Warm Up
B. Front Squat
1×5 @ 65%
1×5 @ 70%
1×5 @ 75%
1×5 @ 80%
C. 3 RFT:
20 Calorie Row
20 Wallballs 20/14
20 Pull-ups

CFE:

15m AMRAP
40 double unders
300m
20 KBS
10 box jumps

1min rest

15m AMRAP
400m run
30 wallballs
20 KB sdhp
10 goblet squats

CF:

Workout 17.1
For time:
10 dumbbell snatches (50/35)
15 burpee box jump-overs (24/20)
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

CFE:

23m AMRAP
1 rope climb
10 atlas stones
10 burpees
10 box jumps
400m

CF:

A. Warm Up
B. Find 1RM Squat Clean
C. 4 Rounds:
AMRAP 3:
3 Power Clean 135/95
6 T2B
9 Lateral BB Burpees
*Rest 1:00 after each round

CFE:

1600m, 80 double unders
1200m, 60 KBS
800m, 40 sit-ups
600m, 30 wallballs
400m, 20 burpees
200m, 10 hspu
100m, 5 wallwalks

CF:

A. Warm Up
Teams of 3:
AMRAP 25:
100 Cal Row, 50 Thrusters 65/45
100 Cal Row, 50 Thrusters 95/65
100 Cal Row, 50 Thrusters 135/95
100 Cal Row, Max Thrusters 155/105

CFE:

Long Intervals:
5 X 800m, 90 sec rest
(1 extra 800 for full training)

CF:

A. Warm Up
B. EMOM 10
6 TTB and 6 1-arm DB snatch – you choose the weight (3/side)
C. Tabata
Deadlift 135/95
Mountain Climber
Front Squat 135/95
KB Swing 70/53

CrossFit Solafide

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