Month: May 2018

CFE:

5 rft:
600m run
10 burpees2plate
20 OH lunges (25/35)
10 plate G2OH

CF:

A. Warm-up
B. Back Squat
5×2 @90%+
C. 50-35-20
Wallballs 20/14
Push Ups
Calorie Row
-Additional Work-
D. Build to 1RM Weighted Strict Pull Up
Then
Complete 30 Reps at 50%
E. For Time
D-Ball/Sandbag Carry
20×50′ 150/100lbs
50′ increments must be completed Unbroken

CFE:

24m AMRAP
400m run
3 rds Cindy: 5 pull-ups
10 push-ups
15 air squats

CF:

A. Warm-up
B. Zero Bounce Deadlift
5×3 @75-87.5% of 1RM
C. 4 Rounds:
10 Bar Muscle Ups
15 Double Kettlebell Deadlift 70/53
-Additional Work-
D. 3 Rounds:
Run 1 Mile
Rest 3:00
E. 10 Rounds:
Bike 10/7 Calories
10 Heavy Russian Kettlebell Swings 70/53lbs(+)

CFE:

6 rft:
10 DB manmakers
15 DB DL
20 DB squat clean
400m

CF:

A. Warm-up
B. Power Snatch
Touch and Go
5×5
(Heavier than last time)
C. 3 Rounds:
AMRAP 4:00
50 Wallballs 20/14
20 Toes to Bar
Max Bar Muscle Ups in remaining time
Rest 2:00
-Additional Work-
D. For Time:
Push Ups
5 unbroken sets of 25
E. AMRAP 6 Minutes
10 Alternating Jumping Lunges
20′ Handstand Walk

CFE:

3 rds:
100m run, 10 jumping air squats, 15 sec rest
200m run, 20 grasshoppers, 20 sec rest
300m run, 30 mountain climbers, 30 sec rest
400m run, 40 plank shoulder taps, 45 sec rest
Then: 3 rft:
25 double unders
15 KB DL (53/35)
10 double KBS

CF:

A. Warm-up
B. Power Clean to Push Jerk
Touch and Go
5×5
(Heavier than last time)
C. For Time:
9 Power Cleans Rx 155/105 Rx+ – 225/155
9 Front Squats
9 Push Jerk
27 GHD Sit Ups
6 Power Cleans
6 Front Squats
6 Push Jerk
18 GHD Sit Ups
3 Power Cleans
3 Front Squats
3 Push Jerk
9 GHD Sit Ups
-Additional Work-
D. 5 Rounds:
4 Parallette Handstand Push-Ups
Row 250m
E. Hip Extensions
6×12
Hug a plate throughout

CFE:

1600m
30 MBC (20/14)
30 box jumps (25/20)
30 pull-ups
30 cal row
30 pull-ups
30 box jumps
30 MBC
1600m

CF:

A. Warm-up
B. For Time:
600M Run
50 Overhead Squats 45/35
40 Burpees
30 Abmat Sit-ups
20 Burpees
30 Abmat Sit-ups
40 Box Jumps
50 Thrusters 45/35
600M Run

CFE:

“Lucky 13”
3 rft:
13 push-ups
13 sit-ups
13 box jumps (24/20)
13 KBS (53/35)
13 wallballs (20/14)
13 walking lunges (ea)
13 mountain climbers
13 K2E
13 pull-ups
13 dips
13 air squats
13 superman
13 burpees

CF:

A. Warm-up
B. Front Squat
3×8 @70%+
C. 2 Rounds:
Row 500m
Snatch Ladder
5 @ Rx – 115/80 Rx+ – 165/115
4 @ Rx – 135/95 Rx+ – 185/125
3 @ Rx – 155/105 Rx+ – 205/135
2 @ Rx – 165/115 Rx+ – 225/155
1 @ Rx – 185/25 Rx+ – 245/165
-Additional Work-
D. Push Press
2-2-2-2-2
Build weight over sets
E. 4 Rounds
100′ Handstand Walk
50′ Sled Push AHAP
F. EMOM until failure
2 Rope Climbs
15 Box Jump Overs 24/20″
*Both movements in same minute
15 Minute Cap

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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