Month: June 2018

CFE:

5 rft:
30 wallballs
20 box jumps
10 hspu
400m run

CF:

A. Warm-up
2 Steady Rounds
Row 500m
15 Barbell Rows
25 Push Ups
25 Banded Goodmorning
B. Strength
Find 3RM Touch and Go Sumo Deadlift
“No Bounce”
C. Conditioning
2 RFT
20 Weighted Abmat Sit-ups 20/14
100m KB Farmer’s Cary 70/53
20 Ring Dips
-Additional Work-
D. Strength Accessory
100′ Unbroken Farmer’s Carry
Find max weight
Then
Max effort Dumbbell Farmer’s Holds
100/70lbs each hand
Hold at side until grip fails
E. Conditioning
For Time:
Row 2k

CFE:

800m run
50 air squats, 10 push-ups, 100m run
40 air squats, 20 push-ups, 100m run
30 air squats, 30 push-ups, 100m run,
20 air squats, 40 push-ups, 100m run
10 air squats, 50 push-ups
800m run

CF:

A. Warm-up
2 Rounds
250m Row
10 Front Rack Lunges With Dumbbells
-Then-
2×25
Box Squats w/ Rubber Hip Bands
B. Strength
Heavy Single Box Squat
C. Conditioning
For Time:
30-20-10
Shoulder to Overhead Rx – 95/65 Rx+ – 135/95lbs
Toes to Bar
Row for Calories
-Additional Work-
D. Conditioning #2
Run 5k

CFE:

“Choe”
35m AMRAP
9 manmakers (35/20)
11 burpees
300m run
27 air squats
9 hspu

CF:

A. Warm-up
B. “Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift Rx – 225/185 Rx+ – 295/220
Bench Press Rx – 135/95 Rx+ – 195/135
Squat Clean Rx – 105/80 Rx+ – 145/105

CFE:

3 rft:
400m run, 10 T2Ring, 30 sec rest
300m run, 20 donkey kicks, 30 sec rest
200m run, 30 plank shoulder taps, 30 sec rest
Then: 5m AMRAP
5 strict pull-ups
15 sit-ups

CF:

A. Warm-up
B. Strength
Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk
C. Conditioning
AMRAP 10 Minutes
7 Deadlifts Rx – 185/125 Rx+ – 275/195
12/7 Cal Bike/Row
-Additional Work-
D. Conditioning #2
For Time:
10-9-8-7-6-5-4-3-2-1
Muscle Ups
*Complete 50 Double Unders before each round of Muscle Ups

CFE:

1600m run
30 burpees
10 DB thrusters
800m run
20 burpees
20 DB thrusters
800m run
10 burpees
30 DB thrusters
1600m run

CF:

A. Warm-up
B. Teams of 3 (30 Minute Cap):
90/60 Calorie Bike
60 Box Jump Overs 24/20
60 Power Cleans 155/105
60 Toes to Bar
60 Push Jerks 155/105
60 Box Jump Overs 24/20
90/60 Calorie Bike
30 Box Jump Overs 24/20
30 Power Cleans 135/95
30 Toes to Bar
30 Push Jerks 135/95
30 Box Jump Overs 24/20
90/60 Calorie Bike

CFE:

5 rft:
3 wallwalks
10 KB suitcase DL (53/35)
15 box jumps (24/20)
600m run

CF:

A. Warm-up
B. Pistol Skill Work
C. For Time:
2 Rounds
10 Snatch Rx – 135/95 Rx+ – 175/125
12 Bar Facing Burpees
2 Rounds
10 Snatch Rx – 95/65 Rx+ – 115/75
12 Bar Facing Burpees
-Additional Work-
D. For Time:
9 Muscle Ups
Handstand Walk
36 Pistols
Handstand Walk
9 Muscle Ups
Handstand walk
45 Pistols
Handstand walk
9 Muscle Ups
Handstand walk
54 Pistols

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



© 2018 CrossFit Solafide | Site by Clarksville Website Design