Month: April 2017

CFE:

24m EMOM
Every 4 min for 6 rds
400m run
40 double unders
20 push-ups

CF:

A. Warm Up
B. 3 Rds
100M Prowler Push 25/0
C. AMRAP 12
5 Thrusters 155/105
10 Pull-Ups
15 Abmat Situps

CFE:

8m AMRAP
200m run
5 pull-ups
10 push-ups
15 air squats
2min rest
10m AMRAP
300m run
5 pull-ups
10 push-ups
15 air squats
2min rest
12m AMRAP
400m run
5 pull-ups
10 push-ups
15 air squats

CF:

A. Warm Up
B. “Grace”
30 Clean and Jerk 135/95
C. 30-20-10
GHD
Front Rack Lunge (135/95)

CFE:

20min easy pace
Then 3 rft:
20 DB plank row
20 DB walking lunges
20 DB/KB DL (suitcase style)

CF:

A. Warm Up
B. DU Skill Work
4RFT
21 OHS 95/65
12 Bar Facing Burpees

CFE:

3 rft:
1600m run
40 double unders
20 lunges
If completed in 33min. Move on to 3 rft:
400m run
20 grasshoppers
10 donkey kicks
45min cap

CF:

A. Warm Up
B. 400m Run
75 Deadlifts 135/95
50 Cal Row or Bike
75 Front Squats 135/95
400m Run

CFE:

6 rft:
50m sled drag
10 broad jumps
600m run

CF:

A. Warm Up
B. Coach’s Flavor
C. AMRAP 16
42 Double-unders
30 Wallballs 20/14
18 Mountain Climbers

CFE:

10/1
Plate G2OH
T2B
300m run after each set

CF:

A. Warm Up
B. Bench Press
5 @ 75%
3 @ 85%
1+ @ 95%
C. 30 HSPU Buy In
-Then-
21-15-9
KB Swings 70/53
Box Jump 24/20
CTB Pull-Ups

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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