Month: September 2017

CFE

3 rft:
1600m run
40 double unders
20 lunges
400m run
20 grasshoppers
10 donkey kicks

Half marathon training: 9miles

CF:

A. Warm-up
B. Teams of 3
For time
90/65 Calorie Row
60 Power Cleans 135/95
30 Barbell Burpees
90/65 Calorie Row
60 Front Squats 135/95
30 Barbell Burpees
90/65 Calorie Row
60 Push Jerks 135/95
30 Barbell Burpees

CFE:

Long intervals:
2 X 2400m run, 2min rest
1600m run, 90 sec rest
800m run, All Out
Then: 6m AMRAP 2,4,6,8,10……..
H2H KBS
Push-ups
V ups or GHD

CF:

A. Warm-up
B. Coach’s Flavor
C. For Time:
800M Run
50 OHS 45/35
600M Run
35 Thrusters 45/35
400M Run
20 FS 45/35

CFE:

Short Intervals:
5 X 800m run, 45 sec rest
2 X 600m run, 30 sec rest
Then: 4 rft:
10 DB strict press
10 hanging knee raises
5 broad jumps

CF:

A. Warm-up
B. AMRAP 9
9 Front Squats 135/95
6 Push Jerks 135/95
3 Thrusters 135/95
C. 30-20-10
Alternating DB Power Snatch 50/35
Burpee
Box Jump 24/20

CFE:

8 rft:
400m run
4 wallballs (30/20)
8 RKBS (70/53)
200m run
4 Alt. KB lunges
8 mb sit-ups

CF:

A. Warm-up
B. For Time:
Rx
90 Double-unders
70 Wallballs 20/14
50 Deadlifts 185/ 135
30 Muscle-ups
50 Deadlifts 185/ 135
70 Wallballs 20/14
90 Double-unders

Scaled
75 Double-unders
60 Wallballs 20/14
45 Deadlifts 135/95
30 Burpee Ring Pull-ups (Pull-up portion must be performed from a dead-hang)
45 Deadlifts 135/95
60 Wallballs 20/14
75 Double-unders

CFE:

5 rft:
600m run
5 wallwalks
20 box jumps

CF:

A. Warm-up
B. Prowler Push 4x50M 135/95
C. AMRAP 12
5 Squat Snatch 135/95
10 Strict Pull-ups
15 Abmat Sit-ups
30 Double Unders

CFE:
4 RFT:
12 KB lunges
12 push-ups
12 MB sit-ups
Then: 4 rounds:
15 MBC
20 KB swings
400m run

CF:

A. Warm-up
B. OHS Strength
8@ 65%
6@ 75%
4@ 85%
4@ 90%
C. 5 RFT
21 Cal Row
15 Wall Balls 20/14
9 DL 225/155

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