Month: April 2018

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

CFE:

Short Intervals:
6 X 400m run, 30 sec rest
(2 extra for full marathon training)
Then: 3 round for reps:
1min box jumps
1min ring rows
1min plate jumping air squats (25/35)
1min rest

CF:

A. Warm-up
B. Power Clean to Push Jerk
Touch and Go
5×5
C. For Time:
45 Pull Ups
45 Thrusters 95/65lbs
Run 400m
-Additional Work-
D. AMRAP 6 Minutes
5 Deficit (4″) Handstand Push-Ups
25 Double Unders
E. Hip Extensions
3×25
Rest as needed

CFE:

“Bex”
35m AMRAP
50 wallballs
40 box jumps
30 T2B
20 KB DL
800m run

CF:

A. Warm-up
B. AMRAP 25
Team of 2
40KB OH Lunge 53/35
100 Double Under
40 KB Clean and Press 53/35
500M Row
40 Abmat Situps

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

CFE:

23m AMRAP
400m
30 wallballs (20/14)
5 wallwalks

CF:

A. Warm-up
B. Zero Bounce Deadlift 5×3
@70-82.5% of 1RM
C. 4 RFT
500M Row
12 Alternating DB Snatch 50/35
50 Double Unders
-Additional Work-
D. 3 Rounds:
5-4-3-2-1
Unbroken Bar Muscle Ups
Then
Run 600m
(Run 600m only after completing all 5 sets of BMU)
E. AMRAP 10 Minutes
Kettlebell Snatch 53/35lbs
Switch Hands Anytime

CFE:

Partner wod!
800m MB run
50 pull-ups
100 push-ups
150 air squats
400m MB run
35 pull-ups
75 push-ups
100 air squats
200m MB run
20 pull-ups
50 push-ups
75 air squats
100m MB run
5 pull-ups
25 push-ups
50 air squats

CF:

A. Warm-up
B. Power Snatch
Touch and Go
5×5 at 60-70%
C. 3 Rounds
21 Thrusters 95/65
3 Rope Climbs Rx+ – Legless
Rest 2:00
-Additional Work-
D. Push Ups
Accumulate 75 Reps with a 2″ Deficit
E. 5 Rounds:
25 Alternating Jumping Lunges
15/9 Calorie Ski

CrossFit Solafide

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Clarksville, TN 37040

615.594.8234



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