Month: February 2018

CFE:

35m AMRAP
15 KBS
30 sit-ups
45 double unders
600m run

CF:

20 minute AMRAP:
8 toes-to-bars
10 dumbbell hang clean and jerks (50/35)
14 / 12-cal. row

CFE:

Long Interval:
4 X 800m, 45 sec rest
(1 extr 800 for full training)
Then 21/15/9
Pull-ups
Box jumps

CF:

A. Warm-up
B. Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Snatch
Round 1 75%
Round 2 80%
Round 3 85%
C. 3 x 5 min Rounds
50 Wallballs 20/14
30 Dumbbell Snatch 50/35
10 Cal Row
-Additional Work-
D. 5 Rounds:
Bike 15/9 Calories
15/12 Ring Dips
Rest 2:00
E. 3 Sets of Max Rep Unbroken Thrusters
Rest 3:00
115/85lbs

CFE:

Monday February 19
Short intervals:
2 X 400m, 30 sec rest
4 X 600m, 45 sec rest
1 X 800m, 1min rest
(1 extra 600 + 800 for full training)
Then: 6m AMRAP
3 DB DL
6 DB power cleans
9 DB S2OH

CF:

A. Warm-up
B. AMRAP 12 Minutes
20 Alternating Pistols
15 Power Cleans 155/105lbs
10 Bar Muscle Ups
C. Every 2:00 for 16 Minutes
10 Double Dumbbell Snatch 50/35
Run 200m
-Additional Work-
D. 8 Rounds:
Row 600/500m
Rest :60

CFE:

2 rft:
20 KB sdhp (53/35)
40 double unders
400m
20 1 arm OH lunges (10 steps each arm)
40 double unders
400m
20 DB/KB snatch
40 double unders
400m
20 KB CNP (1 KB)
40 double unders
400m

CF:

A. Warm-up
B. Front Squat
40 Reps for time @ 67.5%
Rack/Unrack anytime
C. 6 RFT
50 Double Unders
6 Power Snatch Rx – 135/95 Rx+ – 185/135
– Additional Work-
D. AMRAP 4 Minutes
7 Push Jerk 155/105lbs
7 Lateral Burpees
Rest :60
AMRAP 3 Minutes
Max Distance Handstand Walk
Rest 2:00
AMRAP 4 Minutes
7 Push Jerk 155/105lbs
7 Lateral Burpees
Rest :60
AMRAP 3 Minutes
Max Distance Handstand Walk
E. 3 Rounds:
Run 800m
Row 800/700m
Rest 3:00
F. NOT For Time
4 Rounds:
Bike 1/.8k
7 Parallette Handstand Push-Ups

CFE:

9 rft
3 HSPU
6 T2B
9 burpee 2 Target
150m run
Cash out: 2min cal on bike
Score: time and calories

CF:

A. Warm-up
B. BACK SQUAT “DIE SET”
Choose a weight you believe you can hit for 8-15 reps
Warm up sets:
8 reps @50% of working weight – Slow controlled pause squats
6 reps @75% – Focus on speed
Working Set:
Max effort reps at chosen weight.
C. 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats 95/65
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats 95/65
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats 95/65
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
-Additional Work-
D. AMRAP 6 Minutes
Max sets of 5 Unbroken Handstand Push-Ups
E. 6 Rounds:
4 Strict Pull Ups
8 Toes to Bar
12 Single Dumbbell Overhead Squats 70/50lbs
Rest :60
Switch arms each round
F. 6 Rounds:
Bike 10 Calories
Run 200m
Bike 10 Calories
Rest 2:00

CFE:

5 wallwalks, 100m
10 double DB clean and jerk, 200m
20 MBC, 400m
30 DB snatch, 600m
40 donkey kicks, 800m
60 air squats, 1200m
80 double unders, 1600m

CF:

A. Warm-up
B. Valentines Day Partner WOD
Teams of 2
60 Partner Wallball Sit-Ups 20/14
50 Thrusters 75/55
40 Partner Wallball Squat Toss 20/14
6 Rope Climbs
60 Partner Wallball Sit-Ups 20/14
50 Power Snatches 75/55
40 Partner Wallball Squat Toss 20/14
6 Rope Climbs
60 Partner Wallball Sit-Ups 20/14
50 Clean and Jerks 95/65
40 Partner Wallball Squat Toss 20/14
6 Rope Climbs

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



© 2018 CrossFit Solafide | Site by Clarksville Website Design