Month: February 2019

2.15.19

CFE

FOR TIME:

21,18,15,12,9,6,3

-MBC (20/14)
-Push-ups
-Sit-ups
-400m run

CrossFit

-Dynamic warm-up

-WOD specific warm-up

Conditioning

“WATERPROOF”

21 – 15 – 9
Row Calories
Front Squats (95/65)

15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65)

12 – 9 – 6
Barbell Facing Burpees
Thrusters (95/65)

2.14.19

HAPPY VALENTINE’S DAY!

CFE

Long Intervals:

6x600m run, 45 sec rest
*1 additional 600m for full marathon training

-Then-
3 rds:
5 strict pull-ups
8 ring dips
11GHD

CrossFit

Conditioning

“BLOODSHOT”

5rds:
-20 KB swing (53/35)
-20 AbMat Sit-Up
-20 WB (20/14)

Benchmark 

FOR TIME:

1k Row

2.13.19

CFE:

4 RFT:

-800m run
-10 T2R
-15 down/ups
-20 Weighted Russian twists

CrossFit:

Strength:

-Work to a heavy triple Push Jerk

Conditioning:

“SQUEAKY WHEEL”

Amrap 15:
-60 Double Unders
-30/21 Calorie Bike
-10 Push Jerks (165/110)

2.12.19

CFE:

SHORT INTERVALS:
4x300m run, 30 sec rest
3x400m run, 30 sec rest
2x600m run, 45 sec rest
*1 additional 600m for full marathon training

Then: 4 rds
-8 banded push-ups (light Band)
-10 goblet squats (53/35)
-12 kneeling tuck jumps

CrossFit:

-Back Squat-
On the 0: 10 Reps @ 70%
On the 3: 8 Reps @ 75%
On the 6: 6 Reps @ 80%
On the 9: 4 Reps @ 85%

-“Top Heavy”-
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups 
9 Front Squats (155/105)
12 Strict Pull-ups

2.11.19

CFE:

RACE TRAINING WEEK 3

23m Amrap:

-50 double unders (4×1)
-40 KBS (53/35)
-30 WallBalls (20/14)
-20 donkey kicks
-10 V-ups

CrossFit:

SNATCH EMOM:

9 min emom:
min 1-3 (1 snatch @ 75%)
min 4-6 (1 snatch @ 80%)
min 7-9 (1 snatch @ 85%)

“SHUT DOWN”

on the 4:00 x 5 rounds:

-12 DB snatches (50/35)
-12 Burpees Over DB
-12 X 10m Shuttle Sprints


CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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