Month: October 2017

CFE:

4 rft:
800m, 20 KBS (53/35) 1min rest
Then: 6m AMRAP
12 KB SDHP
12 KB Goblet squats
12 push-ups
12 hollow rocks

CF:

A. Warm-up
B. EMOM 9
2 Squat Cleans + 1 Jerk @ 70%
C. 4 RFT
60 Double Unders
30 Air Squats
15 Pull-Ups

CFE:

4 X 300m, 20 floor wipers, 30sec rest
3 X 300m, 10 evil wheel, 30 sec rest
2 X 300m, 10 “ab rowers” on plates, 30 sec rest
Then: 21/15/9
MBC (20/14)
Push Ball

CF:

A. Warm-up
B. Establish 1RM Squat Snatch
C. 2RFT
400M Run
21/15 Cal Bike or Row
12 Squat Clean 135/95

CFE:

9 rft:
9 box jumps
300m run
9 KBS
300m run
27 double unders

40 Min time cap

CF:

A. Warm-up
B. CF Team Series Event 3
50 Wall balls 20/14
15 Power Cleans 135/95
50 Wall balls 20/14
10 Power Cleans 185/135
50 Wall balls 20/14
5 Power Cleans 225/155
C. Core Cash Out
2 Rounds :45 on/ :15 off
High Plank
Supine Bicycle
High Plank
Abmat Sit-ups
High Plank
GHD Sit-Ups

CFE:

5 rft:
400m run
20 air squats
15 box jumps (24/20)
10 pull-ups
5 tire flips

CF:

A. Warm-up
B. Back Squat 2 Rounds:
7 Reps @ 72%
5 Reps @ 76%
3 Reps @ 80%
Rest 2:00 between each set of squats
C. “Fight Gone Bad”
3 RFT
1 min Wall Balls 20/14
1 min Sumo Deadlift High-Pulls 75/55
1 min Box Jumps 24/20
1 min Push Press 75/55
1 min Cal Row
1 min Rest

CFE:

1600m run
10 MBC (20/14)
20 pistols
30 GHD/sit-ups
40 Wallballs
50m farmer carry (73/53)
60 cal row
50m farmer carry
40 wallballs
30 GHD/sit-ups
20 pistols
10 MBC
1600m run

CF:

A. Warm-up
B. Teams of 2
AMRAP 20
12 Cal Row
9 T2B
6 HSPU
3 Bear Complexes 95/65
*Bear Complex: Power Clean, Front Squat,
Push Press, Back Squat, Push Press

CFE:

3 X 800m run, 12 pull-ups, 45 sec rest
3 X 600m run, 8 ring dips, 30 sec rest
Then: 4 rft:
10 1 arm OH Squat
20 double unders
10 sit-ups

CF:

A. Warm-up
B. Kipping Skill Work
C. For Time:
800M Run
70 Double Unders
60 Air Squats
50 KB Swings 53/35
400M Run
30 Box Jump 24/20
20 Pistols

CrossFit Solafide

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615.594.8234



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