Category: Workout Of the Day

5.25.19

CFE:

For Time:

1600m run, 5 wallwalks
1200m run, 10 HSPU
800m run, 20 MBC (20/14)
600m run, 30 sit-ups
400m run, 40 KBS (53/35)
200m run, 60 wallballs (20/14)
100m run, 80 double unders (3×1)

Crossfit:

For Time:

40 Wall Ball , 200m run

30 box Jump overs, 200m run

30 Wall Balls, 200m run

20 box Jump Overs, 200m run

20 Wall Balls, 200m run

10 Box Jump Overs, 200m run

…..directly into 30 burpees

*wall ball 20/14

*box 24/20

5.24.19

CFE:

20-15-10-5-10-15-20
Box jumps (24/20)
Plate2OH (45/25)
Double unders (4×1)
400m run

CrossFit:

Strength

Deadlift
1 Sets of 5 – 70%
3 Sets of 3 – 73-76-79%
5 Sets of 1 – Climbing to a Heavy. Conditioning

For Time

“The Joker”
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
Rx – 225/155

5.23.19

CFE:

Long Intervals:
4 x 600m run, 8 T2B, 30 sec rest
2 x 600m run, 16 KB DL (53/35) suitcase style, 1 KB, 30 sec rest

Then: 10/1
Burpees
Abmat sit-ups

CrossFit:

“Jackie”

1000m row

50 thrusters 45/35

30 pullups

Strength Accessory:

4 rds:

12 reps bench press

10 inverted rows (barbell on rig) supinated grip

*rest 60 seconds after each rd.

5.22.19

CFE:

Goodell”

5 rft:
400m run
20 wallballs (20/14)
14 KBS (53/35)
38 X

Rd 1) push-ups
Rd 2) air squats
Rd 3) pull-ups
Rd 4) alternating lunges 
Rd 5) burpees

CrossFit:

Hang Squat Clean
On the Minute x 5:
Minute #1 – 2 Hang Squat Cleans 60%
Minute #2 – 2 Hang Squat Cleans 65%
Minute #3 – 2 Hang Squat Cleans 70%
Minute #4 -1 Hang Squat Clean 75%
Minute #5 -1 Hang Squat Clean 80%
Rest 1:00
On the Minute x 5:
1 Hang Squat Clean, building in load.

Conditioning

3 rds:

15 hang squat cleans 115/80

15 lateral bar burpees

5.21.19

CFE:

Short Intervals
8 x 300m run, 8 pistols, 30 sec rest

Then 7 min AMRAP

3,6,9,12,15…..
DB thrusters
Ring rows
30 double unders after each round (3×1)

CrossFit:

Conditioning

20 min AMRAP:

400m run 10 Pull ups
400m run 10 t2b
400m run 10 ring dips

Core Accessory

5 sets:
10 russian KB swings 70/53
6 box jumps 30/24

5.20.19

CFE:

Movement of the Week: Ring rows

4 rft:
500m run
14 DB snatch (50/35)
3 rope climbs

CrossFit:

Back Squat
On the 2:00 x 6 Sets:
On the 0:00… 3 Reps @ 75%
On the 2:00… 1 Rep @ 85%
On the 4:00… 3 Reps @ 78%
On the 6:00… 1 Rep @ 88%
On the 8:00… 3 Reps @ 81%
On the 10:00… 1 Rep @ 91%

Conditioning:

4 RFT:

30 Air Squats

20/15 cal row

7 Power Snatches 115/80

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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