Month: April 2018

5.1.18

CFE:

“Double Helen”
3 rft:
800m run
42 KBS (53/35)

CF:

A. Warm-up
B. Squat Clean
Every :45 for 9 Minutes
1 Rep at 72.5-80%
C. For Time:
Rx – 30 Shoulder Taps Rx+ – 100′ Handstand Walk
15 Overhead Squat Rx – 135/95 Rx+ – 205/135
20 Muscle Ups
15 Overhead Squats Rx – 135/95 Rx+ – 205/135
Rx – 30 Shoulder Taps Rx+ – 100′ Handstand Walk
-Additional Work-
D. 8 Rounds:
Run 200m
10 Kipping Handstand Push-Ups
E. GHD Sit Ups
5×20
Rest as needed

4.30.18

CFE:

Every 2min for 24min
200m run/row
10 jumping MB squats
Then: 4 rds for quality
10 KB floor press/seated strict press
10 military push-up to cadence

CF:

A. Warm-up
B. Zero Bounce Deadlift
4×4 @72.5-82.5% of 1RM
C. 3 Rounds:
100 Double Unders
30 Alternating Dumbbell Snatch 50/35
Rest :90
-Additional Work-
D. 5 Rounds:
12/8 Calorie Bike
7 Ring Muscle Ups
Rest 2:00
E. Every 4:00 for 20 Mins
30 Bar Facing Burpees
Ski for distance in remaining time
No rest

4.28.18

CFE:

100m run, 10 hspu
200m run, 20 T2B
300m run, 30 pull-ups
400m run, 40 goblet squats (53/35)
600m run, 60 PVC good mornings
800m run, 80 sit-ups
1200m run, 120 plank shoulder taps
1600m run, 160 double unders

CF:

A. Warm-up
B. Teams of 3
For Time:
75/60 Calorie Row
400M Run
75 Box Jump Overs 24/20
400M Run
75 Power Snatches 75/55
400M Run
75 Thrusters 75/55
400M Run
75 Pull-ups

4.27.18

CFE:

40m AMRAP
400m run
40 double unders
20 air squats
20 KBS (35/26)
20 alternating V ups

CF:

A. Warm-up
B. Snatch
EMOM for 12 Minutes
1 Rep at 70-80%
C. 3 Rounds:
20 Pull Ups
20 Overhead Squats
R1 – 95/65lbs
R2 – 115/75lbs
R3 – 135/95lbs
Rest :60
-Additional Work-
D. 3 Rounds:
25 Ring Dips for time
Rest :90
E. Double Dumbbell Split Squat (Single Leg Squat)
3×10 each leg

4.26.18

CFE:

Long Intervals:
20min easy pace (half)
30min easy pace (full)
Then 3 rds:
20 DB planks rows
20 DB walking lunges
20 DB DL
20 sit-ups

CF:

A. Warm-up
B. Front Squat
5×3 @80%
-Then-
Split Jerk
1-1-1-1-1-1-1
Build weight over sets
C. AMRAP 12
3-6-9…. Add 3 Reps Each Round
Power Cleans 95/65lbs
Toes to Bar
Run 200m
-Additional Work-
D. 10 Rounds
30′ Handstand Walk for speed
Rest as needed
E. 3 Rounds:
3 Legless Rope Climbs
50 Air Squats

4.25.18

CFE:

1600m run
20 push-ups
800m run
20 air squats
400m run
20 burpees
400m run
20 air squats
800m run
20 push-ups
1600m run

CF:

A. Warm-up
B. Back Squat
5×2 @90%+
C. 2 RFT (Rx+ – In A Vest)
50 Air Squats
2 Rope Climbs
25 Box Jump Overs 24/20″
2 Rope Climbs
-Additional Work-
D. Chest to Bar Pull Ups
24-21-18-15-12-9
Unbroken Sets
Bike at a recovery pace between sets until ready
E. Sandbag/D-Ball
“Grace”
30 Clean and Jerks 100/70lbs

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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