Category: Workout Of the Day

CFE:

6 RFT:

15 KBS
15 Box Jumps
15 Wallballs
50 DU

then: max hollow body hold

CF:

A. Warm-up
B. EMOM for 12 Minutes
Max Rep Strict Pull Ups
Max Calories on Bike/Row
(Alternate Movements)
C. 30-20-10
Power Snatch Rx – 95/65 Rx+ – 135/95
GHD Sit Ups
Rx – 30-20-10 Rx+ – 60-40-20
-Additional Work-
D. Squat Clean 4×5 @75-80%
Bike/ Row 500m (slow/steady) for Rest between sets.

We will be cancelling classes until further notice.  We will keep you updated as the road conditions and weather changes.  Please stay safe and only go out if necessary.

CFE:

Tabatas!
Wallballs
HR push-ups
MBC
Sit-ups
Cal Row

CF:

A. Warm-up
B. Power Clean Singles @75%+
4 Rounds 2min On/ 3min Off
C. 7 RFT
15/9 Calorie Bike/ Row
15 SDLHP 75/55
-Additional Work-
D. Back Squat 5×5 @ 90% 5RM
E. 4 Rounds
Bike 50/30 Calories
Rest 3:00
F. 10 Rounds
Jog 100m
8 Unbroken Toes to Bar.

CFE:

6 rft:
5 wallwalks
10 T2B
20 OH walking lunges (35/25)

CF:

A. Warm-up
B. Every 2:00 for 8 Minutes
3 Snatch Complex 70%+ of 1RM
Squat Snatch, Overhead Squat, Hang Squat Snatch, Overhead Squat
C. 3 RFT
7 Muscle Ups
20 Shoulder Taps
7 Squat Clean and Jerk
Rx – 155/105 Rx+ – 225/155
-Additional Work-
D. Push Jerk
5×3 @ 85%
E. 4 Rounds
AMRAP 2 Minutes
DB Thrusters 50/35lbs
Max Double Unders in remaining time.
Rest 2:00
R1 – 25, R2 – 20, R3 – R15, R4 – 10
F. L-Sit Hold on Rings:
4 Max Effort Holds
Rest 2-3 Minutes

CFE:

8 X 300m, 10 GHD/MB sit-ups, 30 sec rest
Then: 10m EMOM
1) 16 pistols
2) 30 plank shoulder taps

CF:

A. Warm-up
B. AMRAP 8 Minutes
8 Hang Power Cleans
Rx – 135/95 Rx+ – 155/105
8 Handstand Push-Ups
C. 4 Rounds
:90 Max Box Jump Overs 24/20
:30 Rest
:90 Power Snatch 95/65
:30 Rest
-Additional Work-
D. 3 Rounds
AMRAP 3 Minutes
Row 30/24 Calories
10 Bar Muscle Ups
Max Calories in remaining time.
Rest 2:00
E. Bench Press
7×1 @90%+
F. Deadlift
18-18-18

**AM Classes will be cancelled**

**We will have open gym from 1-3pm weather permitting**

Stay Safe, Keep Warm!!

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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