Month: July 2018

CFE:

30m amrap
600m Run
24 double unders
6 RKBS (75/53)
6 goblet squats
6 KB DL
6 MB sit-ups (20/14)

CF:

A. Warm-up
B. Strength
Strict Press
10×2
As Heavy As Possible
C. Conditioning
10RFT
3 Power Clean Rx – 155/105 Rx+ – 205/155
40 Double Unders
-Additional Work-
D. Conditioning #2
4 Rounds:
AMRAP 2:00
Max Calories on Ski Erg
Rest 1 minute
E. Strength Accessory
Strict Dips
10×6
Keep rest short, but keep sets Unbroken

CFE:

Long Intervals
4 x 1200m Run, 90 sec rest
Then: 5m amrap
10 MB sit-ups (20/14)
20 MB Russian twists
10 Superman

CF:

A. Warm-up
B. Strength
Sumo Deadlift
10×3 @ 65% of 3RM
Speed Work
No Bounce – Silent
C. Conditioning
AMRAP 10 Minutes
40′ Handstand Walk
12 Dumbbell Snatch 50/35
-Additional Work-
D. Conditiong #2
15 Rounds:
1:00 run / 1:00 walk
Max distance on Run
E. Strength Accessory
Glute Ham Raise
7×6
Tempo of 2:1
Fast on the way up, Slow on the way down

CFE:

Short Intervals:
4 x 300m Run, 30 sec rest
3 x 400m Run, 30 sec rest
2 x 600m Run, 45 sec rest
Then: 8m alt. EMOM
12 pistols
15 low box dips

CF:

A. Warm-up
B. Strength
Box Squat
6×3 @ 80%+
C. Conditioning
3 RFT
21 SDLHP 95/65
3 Rope Climbs
Run 400m
-Additional Work-
D. Conditioning #2
5 Rounds:
Row 1500/1250m
Rest 3:00
E. Strength Accessory
Barbell Split Squats
6×10 (3×10/side)
Tempo of 2:1
Fast on the way up, Slow on the way down
*Heavier than last time

CFE:

5 rft:
800m Run
15 pull-ups
10 broad jumps
5 heavy tire flips

CF:

A. Warm-up
B. Strength
EOMOM for 14 Minutes
Full Snatch + 2 Hang Snatch
As Heavy As Possible
Weight can move up and down across seven sets
C. Conditioning
Every 2:00 for 12:00
10 Toes to Bar
10 Clean and Jerk Rx – 95/65 Rx+ – 135/95
-Additional Work
D. Conditioning #2
4 Rounds:
1k on AAB
2 Pegboard Climbs
Rest :90
E. Strength Accessory
Good Mornings
3×25
105/70lbs

CFE:

23m amrap
3,6,9,12,15…………
Box jumps (24/20)
MBC (20/14)
200m Run

CF:

A. Warm-up
B. Strength
Power Clean and Push Jerk
5×5 @ 75%+
Complete Reps in Singles
Rest 2 Mins between sets
(heavier than last time)
C. Conditioning
10-9-8-7-6-5-4-3-2-1
Burpee Box Over 30/24
GHD Sit Ups
-Additional Work-
D. Conditioning #2
For Time
100/70 Cals on Bike Erg
75 Push Ups
50 Thrusters 75/55lbs
25 Bar Muscle Ups
E. Strength Accessory
Seated Dumbbell Press
4×8
Heavy and Unbroken

CFE:

1600m Run
365m row
53 double unders
53 burpees
53 double unders
53 box jumps
53 double unders
53 Db thrusters
53 double unders
365m roe
1600m run

CF:

A. Warm-up
B. For Time:
50 Pull-ups
400 Meter Run
21 Thrusters 95/65
800 Meter Run
21 Thrusters 95/65
400 Meter Run
50 Pull-ups

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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