Month: June 2018

6.30.18

CFE:

4 rft:
3 rope climbs
5 wallballs
15 ab rowers
1600m run

CF:

A. Warm-up
B. Teams of 3 (30 Minute Cap):
3 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatches 95/65
100/70 Cal Bike/ Row
2 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatch 115/80
100/70 Cal Bike/ Row
1 Round:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatch 135/95

6.29.18

CFE:

10/1
MBC (20/14)
Wallballs
Box jumps (24/20)
Box dips
Decline MB pushups
300m run

CF:

A. Warm-up
B.Strength
Bench Press
5×5 @ 80%+ 2RM
C. Conditioning
5 Rounds:
8 Stone to Shoulder Rx – Med/ Sm Rx+ – Lrg/Med
100m Plate Carry Rx – 60/45 Rx+ – 90/60
15 KB Push Press Rx – 53/35 Rx+ – 70/53
-Additional Work-
D. Conditioning #2
10 Rounds:
Assault Bike Sprints
12/8 Calories
Rest 2-3 Minutes
E. Strength Accessory
Deficit Push Ups
8×10
Place hands on 2″ plates and lower chest between them to the floor

6.28.18

CFE:

1600m run buy in:
10/1
HSPU/goblet squats (75/53)
1600m run cash out

CF:

A. Warm-up
B.Strength
Power Snatch
7×4 Touch and Go
70%+
C. Conditioning
4 Rounds:
5 Squat Clean Thrusters Rx – 135/95 Rx+ – 205/135
4 Rope Climbs
20 GHD Sit Ups
-Additional Work
D. Conditioning #2
6 Rounds:
Run 100m
15 Ring Dips
Run 100m
Rest :90
*Run 50m out and back
E. Strength Accessory
Overhead Squats
7×3 70-80%
3 Second Pause in the bottom each rep

6.27.18

CFE:

3 x 800m run, 15 T2Ring, 1min rest
2 x 600m run, 10 supine ring rows, 45 sec rest
Then: 6m EMOM Every 30sec
DB thruster
DB lateral lunge
Push-ups

CF:

A. Warm-up
B.Strength
Sumo Deadlift
5×2 As Heavy As Possible
No Bounce – Silent
C. Conditioning
For Time:
50-35-20
Sumo Deadlift High Pull 75/55
Wallballs 20/14
Run 400m after the round of 50 and 35 (two Runs sandwiched in.)
-Additional Work-
D. Conditioning #2
15 Rounds:
1:00 on / 1:00 off
Max distance on C2 Bike Erg
E. Strength Accessory
Strict Chest to Bar Pull Ups
8×5
Tempo of 2:1
Fast on the way up, Slow on the way down

6.26.18

CFE:

4 rft:
20wallballs (20/14)
20 KB SDHP (53/35)
20 box jumps (24/20)
20 pushball
400m run

CF:

A. Warm-up
3 Rounds:
:30 Handstand Hold
Run 200m
10 Strict Pull Ups
B. Strength
EOMOM for 20 Minutes
1 Squat Clean and Split Jerk
80%+ 1RM
C. Conditioning
AMRAP 12 Minutes
1 Muscle Up
1 Power Snatch Rx – 115/80 Rx+ – 165/110
2/2 3/3 4/4 etc…
-Additional Work-
D. Conditioning #2
For Time:
Ski 1k
100′ Handstand Walk
Rest :60
Ski 750m
75′ Handstand Walk
Rest :60
Ski 500m
50′ Handstand Walk
Rest :60
Ski 250m
25′ Handstand Walk
E. Strength Accessory
Romanian Deadlifts
5×10
Tempo of 2:1
Fast on the way up, Slow on the way down

6.25.18

CFE:

Tabatas!
Shuttle run
Cal Row
Double unders
Cal Bike
Jumping air squats

CF:

A. Warm-up
B. Strength
Box Squat
10×2 @ 50-60%
Speed Work
Rest :30-:60
C. Conditioning
21-15-9
Power Cleans Rx – 115/80 Rx+ – 155/105
Box Jump Overs 24/20
Chest to Bar Pull Ups
-Additional Work-
D. Conditioning #2
6 Rounds:
Row 1k
Rest 1:1
E. Strength Accessory
Sandbag Squats
“For Time”
50 Reps 150/100lbs
Must be completed in sets of 5

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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