Month: May 2018

CFE:

“21”
Push-ups
MBC (20/14)
200m

CF:

A. Warm-up
B. Power Snatch
Touch and Go
5×5
(Heavier than last time)
C. 4 Rounds:
20 Kettlebell Swings 70/53
30 Push Ups
Row 500m
Rest 1mins
-Additional Work-
D. Strict Ring Dips
1 Max Set
Then
AMRAP 6 Minutes
Complete 1/4 of your Max Set Unbroken as many times as possible
E. Front Rack Walking Lunge Steps
5×10
Load a Barbell AHAP while still completing Unbroken.

CFE:

2 rft:
400m run, 12 DB snatch (35/53) 30 sec rest
800m run, 12 DB snatch, 45 sec rest
1200m run, 12 DB snatch 1min run
Then 3 rft:
15 KB complex
15 Burpees

CF:

A. Warm-up
B. Squat Clean
1-1-1-1-1-1-1
Build to 1RM
C. For Time:
60 Single Arm Dumbbell Clean and Jerk 50/35
50 Push Ups
40 Alternating Dumbbell Squat Snatch
30 Handstand Push-Ups
20 Dumbbell Overhead Squats
10 Strict Handstand Push-Ups
-Additional Work-
D. Create Handstand Walk Obstacle Course from “Invitational”
Complete 2-5 times based on time and skill
(15-25 minute skill session)
E. AMRAP 10 Minutes
Row 500/400m
15 GHD Sit Ups holding a Medball

CFE:

Hero wods JT/White
JT
21/15/9
HSPU
Ring dips
Push-ups

Right into White:
5 rft:
3 rope climbs
10 T2B
21 OH walking lunges (25/45)
400m run

CF:

A. Warm-up
B. Teams of 3
For Time (30 Minute Cap):
90/60 Calorie Bike/ Row, 75 Power Snatches, 75 Thrusters (75/55)
90/60 Calorie Bike/ Row, 60 Power Snatches, 60 Thrusters (95/65)
90/60 Calorie Bike/ Row, 45 Power Snatches, 45 Thrusters (115/80)
90/60 Calorie Bike/ Row, 30 Power Snatches, 30 Thrusters (135/95)
90/60 Calorie Bike/ Row, 15 Power Snatches, 15 Thrusters (155/105)

CFE:

5 rft:
500m run
50m farmer carry
20 tall box step ups (30/24)
15 ring rows
10 up/downs

CF:

A. Warm-up
B. Back Squat
Find your 1RM
C. 3 Rounds:
50m KB Farmers Carry 70/53
5 Squat Cleans Rx – 135/95 Rx+ – 205/135
2 Rope Climbs Rx – Legs Rx+ – Legless
-Additional Work-
D. AMRAP 9 Minutes
8 Chest to Bar
Ski 12/8 Calories
E. For Time:
25 Sandbag Cleans 150/100lbs

CFE:

5 rft:
15 wallballs (20/14)
15 box jumps (24/20)
15 donkey kicks
300m

CF:

A. Warm-up
B. Zero Bounce Deadlift
4×4 @80-90% of 1RM
C. 6 Rounds:
10 GHD Sit Ups
14 Power Snatch 75/55
10 Burpees
-Additional Work-
D. For Time:
30 Muscle Up +1’s
(At the top of each Muscle Up complete a second Ring Dip)
E. AMRAP 12 Minutes
30′ Hand Over Hand Heavy Sled Pull
8 Unbroken Dumbbell Squat Cleans
Choose weights accordingly

CFE:

6 rft:
300m run
36 double unders
12 sdhp (53/35)
12 goblet squats
12 GHD/mb sit-ups

CF:

A. Warm-up
B. Squat Snatch
Every :30 for 6 Minutes
1 Rep at 75-80%
C. 3 Rounds:
12 Hang Power Snatch Rx – 95/65 Rx+ – 135/95
12 Push Press
24 Bar Facing Burpees
Rest :60
-Additional Work-
D. Max Set of Push Ups x 5
Rest 2:00
Go to failure each set
E. Double Dumbbell Split Squat (Single Leg Squat)
3×10 each leg
Heavier than last time

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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