Month: August 2017

CFE:

Sorry for the date mix up

30m AMRAP
400m run
40 double unders
30 plank shoulder taps
20 grasshoppers
10 GHD or V ups

CF:

A. Warm-up
B. Work up to heavy 1 rep Power Snatch
C.For Time:

63 Double-under
45 Wall Ball 20/14
27 T2B
42 Double-Under
30 Wall Ball 20/14
18 T2B
21 Double-under
15 Wall Ball 20/14
9 T2B

CFE:

Long Intervals:
2 X 1200m run, 90 sec rest
2 X 800m run, 1min rest
2 X 600m run, 45 sec rest
Then: 5m AMRAP
2 box jumps
2 wallballs
4 box jumps
4 wallballs………..

CF:

A. Warm-up
B. 100 Burpees
C. EMOM 15
Min 1: 7 DL 185/135 + 7 Box Jumps 24/20
Min 2: 7 Pull-ups + 7 Abmat Sit-ups
Min 3: 12/10 Cal Row

CFE:

Short Intervals:
4 X 400m run, 30 sec rest
4 X 100m sprint, 30 sec rest
4 X 400m run, 30 sec rest
Then: 8m AMRAP
10 1 arm DB thrusters, 5 ea.
10 1 arm OHS, 5 ea
10 plank row, 5 ea

CF:

A. Warm-up
B. OHS Strength
8@ 65%
8@ 70%
6@ 80%
6@ 85%
C. 4 RFT
9 Power Cleans 135/95
15 HRPU
21 Squats
250 Meter Row

CFE:

30m AMRAP
400m run
40 double unders
30 plank shoulder taps
20 grasshoppers
10 GHD or V ups

CF:

A. Warm-up
B. Turkish Get-ups Skill Work
C. 4 RFT
10 Squat Snatch 95/65
400M Row

CFE:

5 rft:
400m run
10 T2B
10 burpees

CF:

A. Warm-up
B. 10 Thrusters 115/80
8 Thrusters 135/95
6 Thrusters 155/105
4 Thrusters 185/135
2 Thrusters 205/145
C. 21-15-9
Alternating DB Power Snatch 50/35
Ring Dips

CFE:

1600m run
1 rope climb
20 wallballs
1200m run
2 rope climbs
20 wallballs
800m run
3 rope climbs
20 Wallballs
600m run
4 rope climbs
20 wallballs
400m run
5 rope climbs
20 wallballs
200m run
6 rope climbs
20 wallballs
100m run
7 rope climbs
20 wallballs

CF:

A. Warm up
B. Hotshots 19
6 RFT
30 Air Squats
19 Power Clean 135/95
7 Strict Pull-ups
400M Run

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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